WOD for Saturday 4/16/2016

Warmup:

  • 50 Double Unders
  • 10 C2B
  • 40 Double Unders
  • 8 C2b
  • 30 Double Unders
  • 6 C2B
  • 20 Double Unders
  • 4 C2B
  • 10 Double Unders
  • 2 C2B

BBW:  Deadlifts 5×3 @ 75% + 10lbs

IMG_8177

The WOD “Armistice“

9 minute AMRAP (as many rounds as possible) of:

100-meter sprint

11 sit-ups

11 air squats

100-meter sprint

22 sit-ups

22 air squats

100-meter sprint

33 sit-ups

33 air squats

 

*add 11 to the sit-ups and air squats for each additional round

 

2-minutes of rest, followed by:

 

9 minute AMRAP (as many rounds as possible) of:

100-meter sprint

11 pushups

11 box jumps (RX 24”/20”)

100-meter sprint

22 pushups

22 box jumps (RX 24”/20”)

100-meter sprint

33 pushups

33 box jumps (RX 24”/20”)

 

*add 11 to the pushups and box jumps for each round

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

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