WOD

Tuesday 6/27/2017

Warmup – Skill (Coaches will demonstrate moves and modifications) 3 sets:  Not for time 5-10 hand stand push ups 10 butterfly pull ups 10 pistols (5ea leg) Strength:  Bench Press find 1RM WOD For time: 3 rounds 10 chest to … Continue reading

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Monday 6/26/2017

Warmup:  Be stretched before class so we can start right up 3 x 500m row (set rower to 1 minute rest) BBW:  Take 20 mins to find 1RM Back Squat WOD 2 rounds for time: 6 muscle ups (Mod = Ring Rows … Continue reading

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Sunday 6/24/2017

Active recovery day Mobility and stretching WOD 3 rounds for time 1000m row 400m run 50 double unders 15 burpees over rower

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Friday 6/23/2017

Group Stretch Clean complex 7 sets 3 dead lifts- 3 hang cleans- 3 front squats Post you heaviest complex WOD  “The Hazzard Test” 12 deficit hspu 45/25 plates 15 back squats 185/110 20 burpees 9 deficit hspu 18 front squats … Continue reading

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Thursday 6/21/17

Group Stretch Wendler week 6 Strict press 5 at 75% 3 at 85% Amrap at 95% -Wod- Complete 2 rounds in 4 minutes 12 over head squats 95/65 12 toes to bar Complete 2 rounds in 4 mins 10 over … Continue reading

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Wednesday 6/21/2017

Group Stretch Strength snatch complex  Full snatch-overhead squat- hang snatch Overhead squat 7×1 WOD  EMOM 20 mins Even- 5 hang squat snatches 115/80 + 5 burpees Odd- 7 box jumps (24/20) 3 hspu’s

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Tuesday 6/20/2017

Group Stretch Wendler week 6  Bench press  Work off of 90% 5 reps at 75% 3 reps at 85% Amrap at 95% WOD  5 rounds for time 400m run 10 pull ups Amrap bench press 50% of 1 rm 1 … Continue reading

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Monday 6/19/2017

Group Stretch Wendler week 6  Back squats 5 reps at 75% 3 reps at 85% Amrap at 95% WOD  27 cal row 27 burpee over rower 27 ring push ups 21 cal row 21 burpee over rower 21 ring push … Continue reading

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Happy Fathers Day

Group Stretch Warm up:  run 1 mile WOD “Franticy land” 21-15-9 Thrusters 95/65 Pull ups 15-12-9 Thrusters 115/80 Chest to bar 9-6-3 Thrusters 135/95 Bar muscle ups For time 30 min cap

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Saturday, June 17, 2017

Saturday, June 17, 2017 Warm Up: Coaches Choice STRENGTH Over head squats In 9 mins find a 3 rep max WOD 150 wall balls Every time you drop the ball 200m run

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Testimonials

*Courage, inspiration and ambition. While they are simple words to say, their execution is no easy task. I walked into CrossFit Lighthouse I in May of 2014 having exhausted the usual gym routines, home personal trainers and multiple home training video’s. Looking around the facility, I saw members engaged in box jumps, pull ups and jump ropes? I knew this was going to be something unique. What I didn’t expect was to be welcomed, embraced and motivated beyond compare.
The courage I drew upon to begin this training regimen was equally matched by my gym-mates, each with their own story, reasons and at a point in their lives wanting to be better. We arrive at CrossFit after approaching life’s crossroad of personal or professional uncertainty. Some are students, young and eager to build a mind and body, to compete, train or perform. Some are young parents, newly enthusiastic about life and the hopeful legacy they nurture. Others like myself with older children, hoping to recapture some youth, strength and physique. Regardless, our endpoint is the same: good health=good life.
Inspiration predominantly comes from the owners, trainers and the facility. The new modern, state of the art facility of Lighthouse II allow Dan and Jack and their brilliant staff to teach, encourage, motivate and compel each member’s improvement. From barely finishing a WOD scaled to ability, my personal progression to Rx, acquiring skills of double-under jump rope, muscle-ups and the endurance achieved has improved my health immensely. The comradery, friendships, encouragement and insights are the Box’s double bonuses.
Ambition in life transcends all we do. Ambition is fueled by self-confidence and achievement. These two elements begin with a daily dose of discipline which I define as simply doing what you don’t want to do when you don’t want to do it. Having CrossFit in my day clearly puts the remainder of the day in perspective. Regardless of how imaginative or grand your ambitions are, the physical and mental fitness necessary to achieve them for me are encouraged by CrossFit.*
*Results will vary on each individual*

Dr. Larry Kessler *Results will vary on each individual*,

Quick Contact Information

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