Friday 1/29/2015

3-12-16 Bellmore

Warm Up Emom5
7 muscle snatch 7 cal row

Strength Front Squat 6×3 @80%

WOD “Powerball”

13 MIN AMRAP:

Complete as many reps of possible during the following triplet:

  • 10 Power Cleans
  • 20 Wall Balls | Med Ball Cleans
  • 30 Double Unders | Single Unders

Movement Details – Men

Level III (3)

10 Power Cleans at 135 lbs.
20 Wall Balls- 20 lbs. ball at 10 ft. target
30 Double Unders

Level II (2)
10 Power Cleans at 95 lbs.
20 Wall Balls- 20 lbs. ball at 9 ft. target
30 Single Unders
Level I (1)
10 Power Cleans at 65 lbs.
20 Med Ball Cleans at 20 lbs.
30 Single Unders

Movement Details – Women

Level III (3)
10 Power Cleans at 95 lbs.
20 Wall Balls- 14 lbs. ball at 10 ft. target
30 Double Unders
Level II (2)
10 Power Cleans at 65 lbs.
20 Wall Balls- 14 lbs. ball at 9 ft. target
30 Single Unders
Level I (1)
10 Power Cleans at 45 lbs.
20 Med Ball Cleans at 14 lbs.
30 Single Unders

Cash out

3 rounds
30 second LSit hold 15 vups

Testimonials

*I have been training at Crossfit Lighthouse for the past two and half years. I spent the majority of my life morbidly obese and had never worked out before. After losing the majority of the weight I started working out at work with some friends in 2010. We then came into Lighthouse in July of 2013. I had no idea what to expect. I didn’t know anything about Crossfit. I was greeted by friendly and knowledgeable coaches who taught me the basics. As someone who until a few years prior had never picked up a weight I was very intimidated. The coaches were great at explaining that Crossfit is a process. They told me Crossfit is about slowly getting better over time and it took a while but when I finally earned the RX next to my name on the white board I was thrilled.
The coaches take the time each day to help me improve my technique and give pointers on how to move more efficiently. The coaches are extremely passionate and genuinely care about how I am doing. I am constantly amazed at the tips, drills and new ways they have of breaking down each lift. I recently have set a personal record in back squat, snatch, clean and front squat. The beauty of Crossfit is there is always something to work on and improve. The variety of movements and programs allow me to be striving for more. Training at Lighthouse has given me a confidence that I didn’t have before. I consider myself an athlete, where before I would never say that. It helps me learn how to set small attainable goals and break tasks down into manageable pieces; get through this round, break it up into sets of 5, or increase the weight by 5 pounds. I learned how to appreciate small successes and see that as part of the process. I am very grateful to be a member of Crossfit Lighthouse.

Dan Vessely*

Dan Vessely *Results will vary on each individual*,

Quick Contact Information

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