Wednesday 3/30/2016

Warmup X 2

  • 20 Air Squats
  • 10 Hips to Rings (Hi Rings)
  • 20 Push Ups
  • 10 Ring Row Pass Throughs (Lo Rings)
  • 10 C2B Pull Ups
  • 25 Handstand Walk



Find your 1RM Strict Press. We are on a de-load week. I want everybody to attempt a 1 Rep Max on the following you have from Monday to Sunday: Back Squat, Snatch, Strict Press, Deadlift, Bench Press, Clean & Jerk and find your Max Reps on Strict Pull Ups. You don’t have to follow the order but you need to get it done this week.

WOD # 1

5 min cap – Score equals time or total reps

50 STOH (135/95)

1 min rest


WOD # 2

7 min AMRAP – EMOM 2 Lateral Burpees over Bar

  • 5 Deadlifts (135/95)
  • 10 T2B
  • 20 Double Unders

Cash Out

150 Flutter Kicks



*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

Quick Contact Information

2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949