WOD

Wednesday 4/19/2017

BBW:  Week 7 of 8 Clean & Jerk – 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1×4 sets WOD Ladder up 1 to 10 then Ladder down 9 to 1 Row (reset rower each time) Burpees over Rower KB Swings (53/35) Box Jumps Post … Continue reading

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Tuesday 4/18/2017

BBW:  Week 7 of 8 Power Clean + Power Jerk – 75%x1+1 x 2 sets, 80%x1+1×3 sets WOD 20 min AMRAP 5  Power Snatches (95/65) 10 Overhead Alt Lunges (95/65) 30 DU’s

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Monday 4/17/2017

BBW:  Week 7 of 8 Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM Back Squat – 70%x3, 75%x3, 80% x 3, 3RM WOD 5 rounds of time of: 10 Deadlifts (225/155) 15 HSPU’s 400 Meter Run  

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Happy Easter 4/16/2017

WOD For time: 50 Deadlifts (135/95) 50 KB Swings (53/35) 50 Ring dips 50 Jerks (135/95) 50 KB taters (53/35) 50 Box jumps (24″/20″) 50 Knees to elbows 50 Double-unders

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Saturday 4/15/2017

BBW:   Snatch – 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single WOD For time: 30, 20, 10 reps of: Back Squats (135/95) (From the ground) Ring Push Ups Power Cleans Pull Ups

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Friday 4/14/2017

Warm up:  10 mins of stretching and mobility WOD # 1 “Annie” 50,40,30,20,10 reps of: Double Unders Sit Ups WOD # 2 For time: 10 STOH (95/65) 500 m run 20 STOH 400 m run 30 STOH 300 m run … Continue reading

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Thursday 4/13/2017

BBW:  Week 6 Power Snatch – 70%x2, 75%x2, 80%2 sets 1 rep, 85%x2 sets 1 rep Power Clean + Power Jerk – 75% 2 sets 2PC x 2 PJ, 80%2 sets 2 PC x PJ WOD 14 min AMRAP 4 Muscle … Continue reading

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Wednesday 4/12/2017

BBW:  Week 6 Clean & Jerk – 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1×3 sets WOD 20 min AMRAP 10 Thrusters (95/65) 10 T2B 20 DU’s Post Class Lifts Clean Pull – 100% (of cln) x 2 sets by 3 reps, 105% … Continue reading

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 BBW:  Week 6 Power Snatch – 70%x3, 75%x3, 80%x2x2, 85%x2x2 Overhead Squat – 80% 2 sets by 2 reps, 85% 3 sets by 2 reps WOD 3 rounds for time 800 meter run 21 Power Cleans (155/110) Post Class Abs 4 rounds … Continue reading

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Monday 4/10/2017

BBW:  Week 6 of 8 Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x3 sets by 2 reps WOD 15 min AMRAP 8 Burpee Box Jumps (24/20) 10 Push Press (115/80) 200 m row Post Class Lifts Snatch Pull – 100% (of sn) … Continue reading

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Testimonials

*If you asked me a year ago why I go to the gym I would’ve told you to workout. But then in December of 2014 I stepped into Crossfit Lighthouse. The first day I walked in I was a cocky twenty-year-old kid who thought he was in great shape… That day was a huge wake up call. A 60-year-old man who I now know as “Frank the Tank” kicked my ass in the workout. At first I didn’t know what to think. Was I unfit, out of shape, or was I just plain pathetic? I expected the coaches and members to look down on me. However the exact opposite happened. Everyone congratulated me on finishing the workout and made me feel welcomed.



As the weeks went by I learned a lot about the facility. The equipment was of the highest degree and the coaches were inspiring. I got to witness what the coaches were physically capable of and I thought I would never be at their level. Even though I doubted myself the coaches always pushed me to do my best. Every single coach wanted me to get to the next level. I was inspired to be like them.



After spending an entire year with Crossfit Lighthouse’s state of the art facility and inspiring coaches, I have developed passion for the sport. I walk in everyday looking to push my limits. Crossfit Lighthouse has changed my life for the better and I cannot thank the owners, Jack and Dan, enough for creating such an amazing community. So now, one year later, if you asked me why I go to the gym, I would tell you its to spend time with my knew friends and family.*

Ryan Fiorillo *Results will vary on each individual*,

Quick Contact Information

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