W.O.D FOR SUNDAY 11/22/2015

Warm Up:

2 rounds

5 shuttle runs

10 alt jumping

lunges

15 situps

20 air squats

Strength

Split Jerk

5×5 @ 70%

rest 1:30 in between

WOD

Partner CHIPPER

1 partner working at

a time

2000m Row

200 Double Unders

100 Wallballs 20/14

90 Sit Ups

800m Run

70 sit ups

60 one arm snatch

53/35

50 Burpees

40 Chest 2 Bar

30 Alt Pistols

20 Front Squats

135/95

10 Muscle Ups

MU Mod= 10 reps of

ring dips each

and 10 pull ups each

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