Daily WOD

Crossfit Syosset/ Monday, September 19th


Front Squat w/ pause at the bottom
6 x 4
Build up in weight


3 Rounds
60 Double unders (If you still don’t have double unders you can do 75 singles instead while wearing underwear on your head. These may be your underwear or a pair of someone else’s)
20 Alternating DB Snatch @50/35
200 Run
10 Shoulder Rack Lunges (5 ea side)
20 Pull ups

Crossfit Syosset/ Friday, September 16th


Every 2 minutes x 10 Rounds
3 Power Cleans
4 Front Squats
5 Push Jerk
4 Front Rack Lunges
3 Thrusters
Barbell Weight: 95/65
Complete all the movements at the start of every 2 minutes, rest whatever time is left.
Do all the exercises without dropping the barbell each round.
If the weight is not challenging enough you can increase each round.
Rest … then complete:
8 Rounds
Row for Calories (:20 on/ :10 off)

Crossfit Syosset/ Tuesday, September 13th


Thruster 5 x 3
Build up in weight.
Start your work sets once you have worked up to a decent weight and increase from there.

21 Thrusters @95/65
42/34 Cal Row

15 Thrusters @95/65
30/24 Cal Row

9 Thrusters @95/65
18/14 Cal Row
15 Min Cap

3 rds
:20 Second Side Plank (ea. side)
20 Alternating V Ups
Rest 1 min B/T sets

Crossfit Syosset/ Friday, September 9th


Back Squat 6 x 3
with 2 second pause
Increase weight ea. set, rest 2 min between sets
*2 second pause at the bottom

5 Rounds
16 Wall Ball 20/14
12 Burpees
400m Run
*Start with the Run

Crossfit Syosset/ Wednesday, September 7th


Push Jerk

13 Min Amrap
8 Lunges ((4/4) or 8 Pistols (4/4)
10 DB Snatch (50/35

8 Lunges (4/4) or 8 Pistols (4/4)
10 Pull Ups or 10 Muscle ups

8 Lunges (4/4) or 8 Pistols (4/4)
10 Box Jumps (24/20)

8 Lunges (4/4) or 8 Pistols (4/4)
10 Knees 2 Elbows

8 Lunges (4/4) or 8 Pistols (4/4)
10 DB Shoulder 2 Overhead (50/35)

Crossfit Syosset/ Tuesday, September 6th

Today’s workout was fucking awesome.
I was a fuckin mess as well as the two other members of our team.
Was everyone else fucking retarded afterwards?
How great do you feel when you push yourself through something you didn’t think you could do, kinda the opposite feeling when you say, I can’t do it and don’t.
If this is you, Ya gotta get that shitty way of thinking out ya head cause it doesn’t stop at the gym, it carries over into other aspects of your life.
Force yourself to do shit you can’t do, like double unders.

Deadlift 4 x 4
Work your way up to a higher weight than you will use for the metcon which should be 50% of your max
Rest 2 min b/t sets

Every 2 minutes x 6 Rounds
10 Deadlifts (185/125)
40 Double Unders
3 Rounds
12 Leg Lifts over DB (side to side)
12 DB Russian Twists
12 V-Ups
Rest 1 min b/t sets

Crossfit Syosset/ Monday, September 5th

Class is at 9am tomorrow
In groups of 3 complete:
1500/1200 Row (250/200m intervals)
90/72 Cal Bike (10/8 Cal intervals)

4 Rounds
One person moves at a time
25 Wall Balls
20 Push ups
15 Toes to Bar
10 Hang Power Cleans 115/75

1500/1200 Row (250/200m intervals)
or 90/72 Cal Bike (10/8 intervals

Crossfit Syosset/ Friday, September 2nd

When you eat whether it be at home or at a restaurant, do you think about eating something healthy or do you have no regard for what you eat?
I’m curious, like do you go out to eat and eat whatever you want on the menu or do you think, I’m just gonna have grilled chicken, steak or fish?
I wonder if most people eat whatever they want for every meal of the day.
This sounds crazy, right?
I mean it must be so liberating to never worry about your nutrition. I mean it can’t be healthy but still liberating.
Give me some feedback.


3 Rounds
Bike 25/20 Calories or Run 400
Bird Dogs 10 reps each side
-Rest 5 minutes-
Deadlift 225/155
Wall Walks
-Rest 5 minutes-
3 sets
Barbell Curls
7 reps Bottom half curls
7 Top half curls
7 Full range curls
DB Standing Tricep Ext.
Rest 1 min b/t rounds

Crossfit Syosset/ Wednesday, August 31st


6 Sets:
1 Snatch High Pull
1 Low Hang Snatch
Start light and build up
Rest 1:30 between sets


6 Rounds
1:00 Row
1:00 Burpee
1:00 Double Under
1:00 Rest
Row: 10-20 Calories/rd
Burpees: 8-20 Reps/rd
Double’s: 50-100 Reps/rd

Crossfit Syosset/ Tuesday, August 30th

No matter how much you exercise if you eat shit you will never look like you want to.
I know you would like to believe that over exercising will lead to fat loss, but it just isn’t going to happen unless you are working out all day long like a professional athlete does.
You need to get it through your head that it’s all about nutrition.
If you have never actually given yourself a chance to eat well for a substantial amount of time, you should give it a try, you’ll be happy you did.
Plus you will realize you don’t have to kill yourself with working out ever day!
A new month is starting soon, take advantage!


4 Rounds
DB or Barbell Stiff Leg Deadlifts 15 Reps (Heavy, no puss bag weight)
Single leg Glute Bridges 12 reps (6 each)

Rest 5 minutes …

5 Rounds
3 min Amrap:
15/12 Cal Bike
12 Box Jumps 30/24
Max Rep Power Cleans
Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
Round 5: 185/125
Rest 90 seconds between Rounds
Try and get a minute each round of power cleans, that means move you fat ass on the bike and box jumps

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