W.O.D FOR TUESDAY 7/16/13

Warmup:  2 rounds of:

  • 30 second handstand holds (alt shoulder touching)
  • 10 Ring Dips
  • 10 Hollow Rocks
  • 10 Saddle Rocks
  • 10 Pull-ups

STRENGTH

SNATCH PROGRESSION.  Starting from the hang 3 hang snatch, then 3 from  the knee then 3 from the ground.  start with the bar unloaded.  go through the progression. 3 x’s  add weights  3x3x3x3x3   each set increase weight.

 

W.O.D

SHUTTLE RUN ON THE MINUTE AND 10 DOUBLE UNDER . .  EACH MINUTE THEREAFTER ADD ONE SHUTTLE RUN. .  EX. ROUND 2  2 SHUTTLE RUN AND 10 DOUBLE UNDER.

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

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