W.O.D for Tuesday 11/24/2015

Warm up

3 rounds

5 ring dips

10 V-Ups

15 bicycle

20 Double Unders

Strength

Front squat

7X4 @70%

WOD

For Time

Ladder up/ Ladder

Down

10 Bar Facing

Burpees

1 Clean & Jerk

135/95

9 Bar Facing Burpees

2 Clean & Jerks

8 Bar Facing Burpees

3 Clean & Jerks

Etc..

Last round

1 Bar Facing Burpee

10 Clean a& Jerks

Cash Out

100 Double Unders

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