Wednesday 2/12/2014

Weekly Warmup

Strength:  2 sets:
10 thrusters (135/95)
60 sec rest
20 thrusters (95/65)
2 minute rest
time each set of thrusters

WOD

Flight Simulator

Compare to 6/1/2013 & 10/16/2012

30 Minute time cap

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rules:

1. You must complete each set consecutively before moving onto the next

Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

2. You will start over on the set you were attempting if you do not get the desired number consecutively.

Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

3. You must break in between sets

Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.

4. There is no modifying!!!!

Example: We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

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