Daily WOD

I REALLY NEED YOU GUYS TO MAKE SURE YOU CLEAN EVERYTHING YOU USE AND PUT EVERYTHING BACK TO WHERE YOU TOOK IT FROM.
THAT WOULD BE TERRIFIC, THANK YOU FOR THAT.

I THINK WE SHOULD DO A FAT LOSS CONTEST.
SOMETHING LIKE WE DID LAST TIME WITH PRE AND POST PICTURES
GET EVERYONE’S FAT ASS BACK IN SHAPE AFTER BEING HOME FOR SO LONG.
HOW’S THIS SOUND TO EVERYONE.
I’LL COME UP WITH IRRESISTIBLE PRIZES!

WORKOUT:

RUN 1 MILE
ROW 2,000 METERS
50 FRONT SQUATS @BODYWEIGHT
ROW 2,000 METERS
RUN 1 MILE

For Time:
21-15-9
Overhead Squat (95/65)
Burpee over Bar (not facing the bar)
* 10 minute time cap *

Rest 5 Minutes

Metcon (Time)

For Time:
21-15-9
Overhead Squat (95/65)
Burpee over Bar (not facing the bar)
* 10 minute time cap *

POWER CLEAN
7 X 2
2 REPS EVERY MINUTE

Metcon (8 Rounds for time)

EVERY 2 MIN  (8 rounds)
12 DEADLIFTS  (135/95)
9   HANG POWER CLEANS  (135/95)
6   SHOULDER TO OVERHEAD  (135/95)

GOAL IS UNBROKEN SETS

LUNGE
50 FEET, THE LENGTH OF THE RIG (ONE WAY)
DO NOT USE THE SAME WEIGHT YOU WOULD NORMALLY USE, THIS IS CONSIDERED A LIFT.
TRY AND USE A WEIGHT THAT ALLOWS YOU TO STRUGGLE TO FINISH THE 50 FEET.
MEN @ TWO 70LB KETTLEBELLS OR DUMBBELLS, WOMEN @ TWO 55LB

WORKOUT:

50-40-30-20-10
BIKE OR ROW FOR CALORIES
WALL BALL @20/14

DEADLIFT
7 X 2 @75-85%
2 REPS EVERY 75 SECONDS

5 SETS
NEW SET EVERY 5 MINUTES
20/15 CAL ROW
200M RUN
10 POWER CLEANS (135/95)

BACK SQUAT
7 X 2
2 @85% EVERY 90 SECONDS
IF YOU DON’T GO 85%
DO 5 REPS EVERY 90 SECONDS

12 min Amrap
5-10-15-20-25-30
TOES TO BAR
THRUSTERS (95/65)

ANOTHER GYM RULE:
*CLEAN UP YOUR SHIT!
*WIPE DOWN YOUR SHIT!
*PUT ALL YOUR EQUIPMENT (YA KNOW WHAT’S LEFT IN THE GYM) BACK WHERE YOU GOT IT FROM BEFORE YOU SPRAY IT DOWN AND CLEAN IT
*CLEAN THE FLOOR IF YOU MADE A MESS OF IT WITH YOUR SWEAT AND CHALK
*NO ONE WANTS TO USE EQUIPMENT OR LAY ON THE FLOOR WITH SWEAT STAINS ON IT, I MEAN UNLESS IT’S MITCHS’ SWEAT.

WORKOUT:

3 ROUNDS
2 MIN MAX CALORIE ROW
-1 minute rest-
2 MINUTE MAX CALORIE SKI
-1 minute rest-
2 MINUTE MAX CALORIE BIKE
-3 minute rest between round-
*Score total calories for each round*

KEEP TRACK OF YOUR SCORE AND WRITE IT ON THE SMALL BOARD SO PEOPLE KNOW WHAT TO SHOOT FOR.

NEW GYM RULES:
*NO POLITICAL TALK IN THE GYM, AT ALL.
*NO VIRUS TALK IN THE GYM, AT ALL.
*NO TALK ABOUT ANYONE OTHER THAN YOURSELF AND THE PERSON YOU’RE TALKING TOO.
*HAPPY TALK ONLY, NO COMPLAINING, NO BITCHING, NO BEING UPSET ABOUT ANYTHING IN THE GYM.
*AND FINALLY, WE RAN OUT OF ROWERS THE OTHER DAY WHEN WE HAD 12 PEOPLE AT A CLASS. THE PROBLEM IS WE HAVE 17 ROWERS, SO THE MATH DOESN’T ADD UP. CAN ANYONE HELP ME FIGURE THIS OUT?
MAYBE IT HAS SOMETHING TO DO WITH ALL THE MISSING EQUIPMENT?

BENCH PRESS (2-2-2-2-2-2-2-3)

* NEW SET EVERY 90 SECONDS*
*80% of 1RM – SAME WEIGHT FOR ALL SETS*
*8th SET IS 3 REPS
*USE A SPOTTER

Metcon (Time)

5 ROUNDS
21/15 CAL BIKE
15 KB FRONT SQUAT (2×53, 2×35)
9 TOES TO BAR

WE’RE GOING BACK TO THE OPEN GYM FOR EVERYONE, JUST LIKE IT WAS BEFORE MONDAY. YOU CAN GO TO THE GYM WHATEVER TIME YOU LIKE TO WORKOUT.

ACCORDING TO THE HONORABLE GOVERNOR OF NEW YORK, WE AS A GYM ARE NOT YET ALLOWED TO OPEN, SO IT WAS MY WRONG DOING FOR TRYING TO OPEN FOR CLASSES.
I WAS WRONG FOR WANTING TO OPEN MY BUSINESS AND POSSIBLY CAUSE HARM TO ANYONE IN THE GYM.

I’M ASHAMED FOR WHAT I TRIED TO DO AND FOR NOT TAKING EVERYONE INTO CONSIDERATION.
I APOLOGIZE FOR NOT TAKING THIS ULTRAMICROSCOPIC INFECTIOUS AGENT VERY SERIOUSLY AS IT IS.

MOVING FORWARD THERE WILL BE PROTECTIVE PROCEDURES TAKEN TO ASSURE THE CLEANLINESS OF ALL THE HARD SURFACES THAT THIS UNKNOWN ALIEN CAN LIVE ON FOR MONTHS.
AS IT HAS BEEN FOR SEVERAL MONTHS NOW, THE CLEANING OF THE EQUIPMENT WITH ONLY THE TOP RATED VIRUS REMOVAL PRODUCTS WILL CONTINUE.

WE’LL BE FOLLOWING ALL THE GOVERNMENTAL REGULATIONS THAT ARE IN PLAY FOR LONG ISLAND. INCLUDING RECTAL TEMPERATURE READINGS, USING HIGH QUALITY HAND SOAP AND AN UNLIMITED AMOUNT OF TOILET PAPER AND HAND TOWELS.
THERE IS NO REASON TO FEEL ANYTHING BUT, SAFE AT CROSSFIT SYOSSET. “MOVE FAST, LIFT HEAVY AND CLEAN LIKE A MOTHER FUCKER”


LIFT:

BULGARIAN SPLIT SQUAT
W/ BARBELL @95/65
4 SETS EACH LEG TILL FAILURE
WITH THE WEIGHT YOU CHOOSE YOU SHOULD BE AROUND 6-10 REPS TILL FAILURE EACH LEG

WORKOUT:

21-15-9
DEADLIFT @275/185
MUSCLE UP
GHD SIT UP

FOLLOWED DIRECTLY BY 15 POWER CLEANS @165/115

SHOULDER PRESS
3 SETS OF
START WITH A WEIGHT THAT YOU CAN GET 10-12 REPS, WHEN YOU CANT DO ANYMORE AND HAVE REACHED FAILURE SWITCH TO PUSH PRESS, WHEN YOU HAVE REACHED FAILURE FOR PUSH PRESSES SWITCH TO PUSH JERKS TILL FAILURE.


WORKOUT:

27-21-15-9

BIKE FOR CALORIES
BURPEE BOX JUMP OVER @24/20