WOD for Thursday 10/4/2012


CrossFit Total

This workout is set up similar to a powerlifting meet.  You have 3    attempts each to lift as much weight as possible for the following lifts:

Back Squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

So, knowing that you only have 3 attempts per exercise, choose your loads wisely.

You might want to open with a previous PR or the heaviest weight that    you KNOW you can lift.  This is a security measure in case your next 2    don’t happen.  For the second and third attempts, go for it.


*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*,

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