WOD

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

Posted in WOD |

Friday 6/16/2017

Group Stretch Wendler week 5  Strict press 3 reps at 70% 3 reps at 80% Amrap at 90% WOD 5 rounds for time 21 cal row 15 power snatches 95/65 9 bar muscle ups

Posted in WOD |

Thursday 6/15/2017

Group Stretch Wendler week 5 Deadlift 3 reps at 70% 3 reps at 80% Amrap at 90%   WOD For time: 100 double unders 50 push ups 30 front squats 185/115 50 push ups 100 double unders

Posted in WOD |

Wednesday, June 14, 2017

Wednesday, June 14, 2017 Warm Up STRENGTH Clean and Jerk 6 x 2 @75-70% WOD 9 Min AMRAP 20 Calorie Row 20 Dumbell snatches 50/35 20 Pistols 2 Min REST 9 Min AMRAP 10 Pull ups 200 Meter Run 10 … Continue reading

Posted in WOD |

Tuesday, June 13, 2017

Tuesday, June 13, 2017 Warm up: coaches choice STRENGTH Wendler week 5 Bench press 3 reps at 70% 3 reps at 80% Amrap at 90% WOD 40 wallballs 40 burpees over wall ball 30 wall balls 30 burpees over wall … Continue reading

Posted in WOD |

Monday 6/12/2017

Group Stretch Wendell Week 5 Strength:  Work off of 90% 3 reps @ 70% 3 reps @ 80% Amrap @ 90% WOD 3 rounds for time: 10 Ground to Overhead w/ Plate (45/25) 10 Overhead Lunges (45/25) 15 Box Jumps … Continue reading

Posted in WOD |

Sunday 6/11/2017

Group Stretch Warm up:  1 mile run Strength:  Every 30 seconds for 8 minutes 1 front squat at 70% of 1rm WOD  10 squat cleans at 60% 8 squat cleans at 70% 6 squat cleans at 80% 4 squat cleans … Continue reading

Posted in WOD |

Saturday 6/10/2017

Group Stretch Wendler week 4  Deadlift 5 reps at 65% 5 reps at 75% Amrap at 85% Tabata  Score equals lowest reps of each round. Thrusters with barbell (bottom to bottom) Push up (rest in plank) Wallballs (rest holding medball) … Continue reading

Posted in WOD |

Friday 6/9/2017

Group Stretch Strength  Clean 3 rep max touch and go WOD  12 min amrap 10 kettle bell swings 70/53 50 double unders

Posted in WOD |

Thursday 6/8/2017

Starting next week 6/12/17 we will be offering babysitting during the 9:30 class!! Just in time for summer!! You can work out in peace knowing your kids are playing safely the next room. We will be charging $5 a child … Continue reading

Posted in WOD |

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