W.O.D FOR TUESDAY 9/20/2014

WEEKLY WARMUP

BBW

4 BAR BELL ROLL OUT & 4 SUMO DEADLIFT HIGH PULL

EMOM 5 MIN  95/65

WOD

E.M.O.M

INCREASING WALLBALLS 20/14  + 5 KBSWING  35/23

1ST MIN,   1 WALL BALL    + 5 KB SWING

2ND MIN,  2 WALL BALL   +5 KB SWING

3RD MIN  3 WALL BALL  + 5 KB SWING    TO INFINITY AND BEYOND.

YOU’RE OUT WHEN YOU CAN’T COMPLETE THE REQUISITE  # OF REPS IN THE MINUTE YOUR IN.   YOU MIGHT BE OUT BUT YOUR NOT DONE.

IF YOUR OUT.  YOU HAVE TO COMPLETE 5 WEIGHTED BURPEES EVERY MINUTE TILL THE LAST ATHLETE CANT FINISH THE LAST ROUND THEIR IN.

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