WOD

Monday 6/12/2017

Group Stretch Wendell Week 5 Strength:  Work off of 90% 3 reps @ 70% 3 reps @ 80% Amrap @ 90% WOD 3 rounds for time: 10 Ground to Overhead w/ Plate (45/25) 10 Overhead Lunges (45/25) 15 Box Jumps … Continue reading

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Sunday 6/11/2017

Group Stretch Warm up:  1 mile run Strength:  Every 30 seconds for 8 minutes 1 front squat at 70% of 1rm WOD  10 squat cleans at 60% 8 squat cleans at 70% 6 squat cleans at 80% 4 squat cleans … Continue reading

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Saturday 6/10/2017

Group Stretch Wendler week 4  Deadlift 5 reps at 65% 5 reps at 75% Amrap at 85% Tabata  Score equals lowest reps of each round. Thrusters with barbell (bottom to bottom) Push up (rest in plank) Wallballs (rest holding medball) … Continue reading

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Friday 6/9/2017

Group Stretch Strength  Clean 3 rep max touch and go WOD  12 min amrap 10 kettle bell swings 70/53 50 double unders

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Thursday 6/8/2017

Starting next week 6/12/17 we will be offering babysitting during the 9:30 class!! Just in time for summer!! You can work out in peace knowing your kids are playing safely the next room. We will be charging $5 a child … Continue reading

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Wednesday, June 7, 2017

Wednesday, June 7, 2017 Warm up:  Coaches Choice STRENGTH EMOM 10 Squat Snatch 1 @ 60% 1 @ 65% 1 @ 70% 1 @ 75% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 95% 1@ 85% 1@ … Continue reading

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Tuesday 6/6/2017

Group Stretch Wendler week 4 Bench press Work off of your 90% 5 reps at 65% 5 reps at 75% Amrap at 85% WOD 9-7-5 225 front squat Bar muscle ups 2 min rest 9-7-5 Thrusters 95/65 Strict toes to … Continue reading

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Monday 6/5/2017

Group Stretch Wendler Week 4 Back Squat work off of 90% of 1RM 5 reps @ 65% 5 reps @ 75% Amrap @ 85% WOD 6 rounds for time of: 250 M Row 15 Hang Power Cleans (155/105) 10 T2B … Continue reading

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Sunday 6/4/2017

Group Stretch Skill Work:  Muscle Ups WOD For time 100 DU’s 5 C2B Pull Ups 80 DU’s 10 C2B Pull Ups 60 DU’s 15 C2B Pull Ups 40 DU’s 20 C2B Pull Ups 20 DU’s 25 C2B Pull Ups

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Saturday 6/3/2017

Group Stretch Snatch Complex 6 sets for load Squat Snatch OHS Hang Snatch OHS WOD “Team Deck of Cards” This WOD will be performed as a group effort, teams of 2 or 4.  Each team will get there own deck … Continue reading

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Testimonials

*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

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