W.O.D FOR MONDAY 10/28/2013

WEEKLY WARM UP FOR THE WEEK OF 10/28

2 ROUNDS

10  PVC PIPE OVERHEAD SQUAT FACING WALL

10 SUPERMAN

10 MUSCLE UP TRANSITIONS

2 ROPE CLIMB

BAR BELL WARTMUP

STRICT PRESS.  5,5,3,3,3,1,1 FINISHING @ OR NEAR 90% OF MAX

 

W.O.D

12 MINUTE AMRAP

10 KNEES TO ELBOW

10 HAND STAND PUSH UP

10 DEADLIFT  225/165

 

CASH OUT    WEIGHTED BURPEE COMPLEX

25 OF THE FOLLOWING MOVEMENT

W/25/15 LB PLATE  START W BURPEE. WHEN THE PLATE IS OVERHEAD AT THE COMPLETION OF THE FIRST BURPEE DO A RIGHT LEG LUNGE STEP FOLLOWED BY A LEFT LEG LUNGE STEP.

 

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