Wednesday 7/20/2016

***Reminder to all athletes please start reserving classes as to get into the habit for next months transition***

Warmup: 5 min cap

  • 50 DU’s
  • 5 ring rows
  • 40 DU’s
  • 4 ring rows
  • 30 DU’s
  • 3 ring rows
  • 20 DU’s
  • 2 ring rows
  • 10 DU’s
  • 1 ring row

Skill: Take 7 to 10 mins to work on the kipping ring dip.

BBW: From the rack start warming up on the back squat do sets of 3 reps and increase as you go. Start preparing a weight that you will use in the wod. For the 1st round you should be able to do 10 reps unbroken, so find a weight that you can manage for the wod.



3 rounds for time: 20 min cap – clock will stop at 20 mins so choose your weights wisely.

  • 500 m row
  • 10 back squats (225/155)
  • 20 dips
  • 30 sit-ups


*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*,

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