HAPPY BIRTHDAY RUTH!!!

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HAPPY BIRTHDAY RUTH!!!!!!

Friday, January 22, 2016

Warm Up

5 ROUNDS

6 shuttle runs
30 double unders

STRENGTH
Push Press
2×8 @ 65%
2×6 @ 70%
2×4 @ 75%

***If you are doing the Lurong Challenge you are responsible to do your own video and submit it according to Luring’s requirements.***

WOD

11 MIN AMRAP:

Complete as many reps of possible during the following sequence:

  • 3 Minute Max Calorie Row
  • 1 Minute Mandatory Rest
  • 3 Minute Max REPS Cluster
  • 1 Minute Mandatory Rest
  • 3 Minute Max Calorie Row

Movement Details – Men

Level III (3)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 155 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level II (2)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 95 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level I (1)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Ground to Overhead at 55 lbs
1 Minute Rest
3 Minute Max Calorie Row

Movement Details – Women

Level III (3)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 105 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level II (2)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Cluster at 65 lbs
1 Minute Rest
3 Minute Max Calorie Row
Level I (1)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max REPS Ground to Overhead at 35 lbs
1 Minute Rest
3 Minute Max Calorie Row

Skill Work

Double Unders

Core

4 rounds

plank 1 minute

20 v-ups

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