3749 N Federal Highway
Pompano Beach, FL 33064
Rich: (954) 478-0009
Rachel: (561) 212-4453
CrossFit Lighthouse Point is serving Deerfield Beach, Pompano Beach, and Boca Raton as well! Come in today and train your hardest! We are open 6 days a week, with various class times to fit your schedule. Our coaches are train and dedicated to helping you achieve your fitness goals!
  • 23JUL
    0 Comments

    WOD 7-24-14

    Warm Up:

    Dynamic Stretches

    1x: High Knees, Butt Kickers, Bear Crawl

    40 Med Ball Tosses

    30 Leg Raises

    30 Hip Ext.

     

    Strength: Bench

    10 @ 50%

    7 @ 70%

    5 @ 75%

    3×3 @ 85%

     

    WOD:

    21-15-9

    Deadlift 225/155

    Chest to Bar

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  • 22JUL
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    WOD 7-23-14

    Warm Up:

    Dynamic Stretches

    30 Weighted Sit Ups

    1:00 L-Sit

    30 DB Toe Touches

     

    Strength: OHS

    10 @ 50%

    7 @ 70%

    5 @ 75%

    3×3 @ 85%

    OR

    SINGLE LEG STRENGTH:

    3 x 12

    Pistols

    Bulgarian Split Squats

    T’s

     

    WOD:

    5 RFT:

    500 m Row

    10 Burpees

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  • 21JUL
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    WOD 7-22-14

    Warm Up:

    5 min Doubleunder AMRAP

    1:00 Side Plank

    30 Hollow Body Rocks

    20 Side V-Ups ea.

    30 Clamshells

     

    Strength: Strict Press

    10 @ 50%

    7 @ 70%

    5 @ 75%

    3×3 @ 85%

     

    WOD:

    Open WOD 14.1

    10 min AMRAP:

    30 Doubleunders

    15 Power Snatches (G2O) 75/55

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  • 20JUL
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    WOD 7-21-14

    Happy Birthday Rich!

    Warm Up:

    500 m Row

    Shoulder Band Stabilization

    3 Rounds:

    5 Slow TTB

    5 Windshield Wipers

    5 GHD Sit Ups

     

    Strength: Back Squat

    10 @ 50%

    7 @ 70%

    5 @ 75%

    3×3 @ 85%

     

    WOD:

    12 min AMRAP

    EMOM: 5 Air Squats

    5-10-15-20

    Push Press 95/65

    Muscle Ups

    1-2-3-4

    1 MU = 2 Dips

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  • 17JUL
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    WOD 7-18-14

    Warm-Up

    Roll Out & Stretch

    PVC

    15 Scap Push Ups

    10 Reverse Flies(Overhand, Neutral, Underhand)

     

    Core

    3 Rounds

    15 Hollow Body Rocks

    15 Superman Rocks

     

    WOD

    10 Mins Max Out Pocket Snatch(Any Variety Of Receiving)

    2 Min Break

    2 Mins Max Rep Burpees

    One Burpee = One Pound

    Score = Total Weight + Burpees

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