W.O.D FOR WEDNESDAY 04/29/2015

WEEKLY WARM UP

BBW

POWER SNATCH COMPLEX FOR FORM AND TECHNIQUE

USING ONLY 30% OF YOUR MAX.

3 FROM THE HIGH HANG

3 FROM THE HANG

3 FROM THE GROUND

W.O.D

FIGHT GONE BAD.

3- 5 MIN ROUNDS

SUMO DEADLIFT HIGH PULL 75/55

BOX JUMP 24″

ROW FOR CALORIES

PUSH PRESS 75/55

WALL BALL 20/14

COACH USES THE F3 BUTTON ON REMOTE TO ENGAGE THE FIGHT GONE BAD CLOCK. THE ONLY WOD WITH ITS OWN BUTTON ON THE REMOTE.

ATHLETES WORK AND COUNT REPS AT EACH STATION FOR 1 MIN @ A TIME. THERES NO BREAK FROM STATION TO STATION, KEEP COUNTING AND KEEP MOVING. AT THE END OF THE FIRST 5 MIN ROUND. WRITE DOWN YOUR SCORE . THEN REPEAT 2 MORE TIMES.

 

 

Testimonials

*When I first started Crossfit Lighthouse I was at my heaviest weight of 210lbs. I realized how unhappy I was with myself and decided to make a change. I wanted and needed a healthier lifestyle, so I contacted my best friend and now coach Amanda. She encouraged me to join Crossfit and reassured me that I would succeed. She gave me the push that I needed to take the next step. One of the hardest things for me was just showing up. However, once I was there I instantly fell in love with the coaches, DEEZ, people and the environment. From then on I have grown more confident and have lost over 70 lbs. every morning I go to Crossfit I push myself harder and joining was one the best decisions I have ever made. I have participated in races, which is something I never thought I could do. Cmc, savage race, and tough mudder are three of my proudest accomplishments. I never would of been able to achieve any of this without my "family" at Crossfit lighthouse!*
Anjelyne Kiernan *Results will vary on each individual*,

Quick Contact Information

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949