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!
  • 27JUL
    0 Comments

    WOD 1-28-14

    Warm-Up

    Roll Out & Stretch

    500m Row

    50 Double Unders for time:

    Push Up
    0-5(30″,24″, or 20″ Box)
    10 Wide
    10 Shoulder Width
    10 Narrow
    6-19
    10 Up/Down Alt.
    10 Wide/Inside
    10 Military
    20+
    10 Neutral Grip Ring Push Ups
    10 Turn Out Hollow Body Dips
    5 Iron Cross Flies
    :30 Planche Feet on Wall

    ***Optional Challenge for Competitors this week: Immediately following each WOD 5 Muscle Ups

     

    Core

    25 GHD Sit ups for time:

    1:00 Ring Plank (Turn Out for competitors)

    200 Ft. Sand Bag Carry(Left Shoulder/Right Shoulder)

     

    Strength(Week 2)

    Back Squat

    10@50%, 7@72.5%, 5@77.5%, 3×3@87.5%

     

    WOD

    50 WallBall Buy in

    Then…

    3RFT

    7 Hang Power Cleans @ 165/115

    7 HSPU

    12 min. Time Cap

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  • 24JUL
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    WOD 7-25-14

    Warm Up:

    500 m row

    Dynamic Stretches

    1:00 Swimmer Kicks

    30 Dip Raises

    30 Bicycles

     

    Strength: Front Squat

    10 @ 50%

    7 @ 70%

    5 @ 75%

    3×3 @ 85%

     

    Partner WOD:

     For Time:

    Med Ball Carry to light 20/14

    50 Med Ball Sit ups

    Med Ball Carry to the light

    50 Box Jumps 24″/20″

    Med Ball Carry to the light

    50 Med Ball Thrusters

     

    One partner works at a time. Time Cap: 16 min

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  • 23JUL
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    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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