Wednesday 9/11/2013

Weekly Warmup

Strength: Take 15 minutes to work up to a 1 RM Snatch.

9/11 Tribute WOD’s

9 minute AMRAP

  • 9 Wall Balls (20/14)
  • 9 HSPU
  • 9 Thrusters (95/65

11 minute AMRAP

  • 11 Box Jumps (24/20″0
  • 11 Pull Ups
  • 11 Toes to Bar
  • 11 Double Unders

CrossFit Kids at 4 PM

Warmup: 3 rounds or 5 minutes of, Bear crawl => forward roll => 5 burpees => 5 cartwheel => 5 burpees => 2 broad jumps => 25 ft 1 legged hops over line => 25-meter side shuffle => 25-meter high-knee skip


20 double-unders or single-unders
10 power cleans, unloaded-10#
10 toes-to-bar, knees-to-elbows, or knee raises
10 front squats, unoloaded-10#
10 box jumps, 12”-24”
10 front rack walking lunges, unloaded-10#
20 double-unders or single-unders


*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

2450 Charles Court,
Bellmore, NY 11710.
Phone: 516-308-4070
Fax: 516-809-9949