Daily WOD

CROSSFIT SYOSSET/ FRIDAY, MAY 14TH

LIFT:

BENCH PRESS
5 X 8 REPS @65-75%
SUPERSET WITH
REAR LATERAL DUMBBELL RAISES 10-12 REPS

METCON:

10-10-10-10-10-10
PULL UP
POWER SNATCH @115/75

CROSSFIT SYOSSET/ THURSDAY, MAY 13TH

LIFT:

COMPLETE THE COMPLEX:
PASSING ON TO THE NEXT MOVEMENT ONCE FAILURE IS REACHED.
START WITH SHOULDER PRESS, MOVE ON TO THE PUSH PRESS AND THEN FINALLY THE PUSH JERK
START WITH A WEIGHT THAT ALLOWS YOU TO REACH TO 12-15 REPS FOR THE SHOULDER PRESS, ONCE YOUR PROGRESS THROUGH THE WORKOUT,
THE REPS WILL BECOME HARDER TO ATTAIN.
THE WEIGHT STAYS THE SAME FOR ALL MOVEMENTS TILL THE COMPLEX IS COMPLETE.

COMPLETE 3 SETS TOTAL.
ONE SET SHOULD DESTROY YOU, SO IF IT DOESN’T, SOMETHING IS WRONG. WE’LL FIGURE IT OUT TOGETHER!

METCON:

PARTNER YOU GO I GO-
2 rounds (each)
20/15 Standing Bike Erg
15 Deadlift (135/95)
10 HSPU
5 Burpee Box Get Overs (30/24)

-into-2 rounds (each)
20/15 Standing Bike Erg
10 Deadlift (225/155)
10 HSPU5 Burpee Box Get Overs (30/24)

-into-2 rounds (each)
20/15 Standing Bike Erg
5 Deadlift (315/235)
10 HSPU
5 Burpee Box Get Overs (30/24)

 *Partner 1will complete a full round followed by Partner 2.
Both partners must complete 2 rounds before increasing deadlift weight

CROSSFIT SYOSSET/ TUESDAY, MAY 11TH

YOGA CLASS THIS FRIDAY AT 8:30AM
THE GYM WILL ONLY BE OPEN FROM 8:30 TILL 9:30AM ON FRIDAY FOR YOGA, NOTHING ELSE.
IF YOU ARE ON THE FENCE, GET YOUR ASS TO THE CLASS. THE CLASS IS GREAT!

THIS SATURDAY, THE GYM WILL BE CLOSED. WE’LL BE MOVING THE RIG AGAINST THE WALL TO GIVE US MORE
OPEN SPACE.
WE’LL BE OPENING UP SPACE FOR OTHER CLASSES THAT REQUIRE OPEN SPACE.
WE WON’T BE LOSING ANY SPACE ON THE RIG. I KNOW, IT’S HARD TO UNDERSTAND BUT TRUST ME IT’S GONNA BE FASCINATING.

I’M PUTTING TOGETHER THE NEW CLASSES WE’LL BE HAVING AND THE CLASS SCHEDULE. I’LL KEEP YOU UPDATED ON WHAT WILL BE CHANGING.
NEXT WEEK I’LL HAVE MORE INFO.
DON’T WANNA SPOIL YOU AND GIVE YOU TOO MUCH INFO AT ONCE.

LIFT:

DEADLIFT:
7 X 3 @75-85%
EVERY 90 SECONDS

METCON:

3 ROUNDS
100ft FARMER CARRY (100s/70s)
30 GHD’s
30 WALL BALLS (20/14)

THE GYM IS CLOSED TODAY FROM 12PM TILL 3PM

PLEASE DO NOT COME TO THE GYM BETWEEN THOSE TIMES.
IT’S NOT FUN CLEANING AROUND PEOPLE, SO PLEASE NO ONE DURING THOSE HOURS.

***NEXT WEEK, THE GYM WILL BE CLOSED ON SATURDAY.
DOING SOME RENOVATIONS.
THE GYM WILL BE CLOSED ALL DAY SATURDAY***



LIFT:

BACK SQUAT
ADD 5LBS FROM LAST WEEK IF YOU WERE ABLE TO GET ALL 20 REPS WITHOUT RETURNING THE BAR TO THE RACK.
IF YOU WERE NOT ABLE TO COMPLETE THAT TASK, THEN DO THE SAME WEIGHT AS LAST WEEK AND GET ALL 20 REPS.

METCON:
RUN 400
21-15-9
POWER SNATCH @135/95
RING DIP
RUN 400

CROSSFIT SYOSSET/ WEDNESDAY, MAY 5TH

METCON:

DOUBLE DT

10 ROUNDS
12 DEADLIFTS (155/105 lb)
9 HANG POWER CLEANS (155/105 lb)
6 PUSH JERK (155/105 lb)
Rest 3 MINUTES AT THE HALFWAY POINT

USE A WEIGHT YOU CAN HANDLE. THIS IS 10 ROUNDS, WHAT YOU CAN HANDLE DOING 3 ROUNDS IS NOT THE SAME WEIGHT
YOU CAN HANDLE IN 10 ROUNDS.
SO, BE SMART WITH THE WEIGHT.

CROSSFIT SYOSSET/ TUESDAY, MAY 4TH

LIFT:

SINGLE LEG RDL
ONE KETTLEBELL IN THE OPPOSITE HAND
5 X 8 EACH LEG

METCON:

EMOM (12 mins)
200/175M ROW
REST 2 MINUTES
1 MILE RUN FOR TIME

CROSSFIT SYOSSET/ MONDAY, MAY 3RD

LIFT:

BACK SQUAT
20 REPS: ADD 5LBS FROM LAST WEEKS WEIGHT
IF YOU WERE ABLE TO COMPLETE THE 20 REPS WITHOUT RETURNING THE BAR TO THE RACK.

METCON:

2 sets
25/20 Cal. Assault Bike
25 Push Ups
50 Air Squats
100 Double Unders
50 Air Squats
25 Push Ups
25/20 Cal. Assault Bike-
Rest 3:00 between sets –

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