W.O.D FOR MONDAY 04/13/2015

WEEKLY WARM UP

(THE OFFICIAL WARM UP DATED APRIL 2003 CROSSFIT MAIN SITE)

3 ROUNDS

SAMSON STRETCH 10 SEC EA. POSE

10 EA OF THE FOLLOWING

PVC OVERHEAD SQUAT

SIT UP

SUPERMAN

PULL UP

DIP

BBW  TECHNIQUE

15 LIGHTWEIGHT HANG SQUAT CLEAN. PREFERABLY LED BY COACH.

THEN

BBW 12 MIN WORKING UP TO HEAVY SQUAT CLEAN

W.O.D

15 MIN TIME CAP

5 ROUNDS FOR TIME  THEN 1 RUN OR ROW

10 PUSH UP

10 RING ROW

20 SIT UP

THEN 500 METER ROW  OR  400 METER RUN

 

 

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

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