Wednesday 3/9/2016

Warmup 1 round

  • 10 OHS Pvc pipe
  • 10 Pull Ups
  • 10 Push Ups
  • 20 Ft Handstand Walk
  • 400 m run

BBW: Strict Press 3 x 5 @ 70%

Bench Press 3 x 5 @ 70%

WOD

For time:

  • 250m row
  • 10 power snatches (95/65Rx) (135/95Rx+)
  • 10 lateral burpees over bar
  • 250m row
  • 8 power cleans (115/80Rx)(155/135Rx+)
  • 8 lateral burpees over bar
  • 250m row
  • 6 squat cleans (135/95Rx)(185/130Rx+)
  • 6 later burpees over bar
  • 250m row
  • 4 OHS (155/115Rx)(205/145Rx+)
  • 4 lateral burpees over bar

25 min cap

Cash Out

Tabata Hanging L Sits

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