W.O.D FOR WEDNESDAY 11/12/2014

WEEKLY WARM UP

BBW 7 MINUTES OF SNATCH GRIP HIGH PULLS. 5,5,3,3,3,1,1 INCREASE BY 10 %

START @ 40 % OF YOUR POWER CLEAN MAX. SINCE W’RE ONLY FOCUSING ON THE PULL AND WORKING FORM YOUR ABLE TO BASE YOUR WEIGHTS OFF YOUR POWER CLEAN NUMBERS

 

STRENGTH

TURKISH GET UPS.

5 MIN. RECORD REPS AND WEIGHT.

 

W.O.D

12 MINUTE AMRAP

5 BICYCLE ( Like the ones we do for a cash out tabata. 1 bicycle is a 4=1 count. so… 1,2,3,1. 1,2,3,2. 1,2,3,3. 1,2,3,4. 1,2,3,5)

10 WALL BALL 20/14

15 KETTLE BELL SWING 53/35

20 DOUBLE UNDER

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