W.O.D FOR SUNDAY 08/08/2015

x

08/09/2015 gwc

BBW

EMOM 95/65

MIN 1-3 3 THRUSTER 3 BURPEE
MIN 4-6 3 SNATCH 5 PULL UPS
MIN 7-9 3 CLEAN & JERK 5 PUSH UPS


WOD

LIGHTHOUSE TEAM WOD

TEAM OF TWO
400 M RUN
21 THRUSTERS 95/65
21 PULL UPS
30 SNATCH 135/95
15 THRUSTER 95/65
15 PULL UPS
30 CLEAN & jERK 135/95
9 THRUSTERS 95/65
9 PULLUPS
400 METER RUN

ONLY ONE PERSON WORKS WHILE HE OTHER RESTS. FOR THE FRAN PORTION. 21,15,9 EA. TEAM MEMBER PERFORMS THOSE MOVEMENTS .
THE SNATCHES AND CLEAN AND JERKS ARE BROKEN UP ANYWAY THE TEAM WANTS. ONLY ONE PERSON CAN BE PERFORMING THE MOVEMENT AT A TIME.

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