W.O.D FOR WEDNESDAY 10/30/2013

WEEKLY WARMUP

BAR BELL WARM UP

SNATCH BALANCE   STARTING WITH THE BAR  ONLY BEGIN WITH FORM MOVEMENTS.   3,3,3,3,3,1,1

W.O.D

E.M.O.M    SHUTTLE RUN & 10 DOUBLE UNDERS

MINUTE 1  ONE SHUTTLE RUN LENGTH & 10 D.U’S

MINUTE 2  TWO SHUTTLE RUN LENGTHS & 10 D.U’S

AND SO ON UNTIL YOU RUN OUT OF TIME IN THE MINUTE TO COMPLETE THE 10 DOUBLE UNDERS.

NOTE..  THERE IS AN 8 LAP MINIMUM.  EX.  IF IN ROUND 6 YOU RUN OUT OF TIME BEFORE COMPLETING, GO RIGHT INTO THE NEXT ROUND AND CONTINUE TILL THE 8 MINUTE ROUND IS DONE.   FROM THAT POINT ON, ANY ATHLETE KNOCKED OUT MUST DO 1 AIR SQUAT FOR EACH SHUTTLE RUN  THE REMAINING ATLETES ARE COMPLETING.  EX.  SAY YOUR OUT IN ROUND 10.  IN THE NEXT MINUTE THE REMAINING ATLETES ARE DOING 11 SHUTTLE RUNS.  THE SIDELINED ATHLETES WILL DO 11 AIR SQUATS. AND CONTINUE LIKE THAT TILL THE LAST ATLETE IS KNOCKED OUT.

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

2549 Merrick Rd,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949