RUN A MILE
10 ROUNDS
10 DEADLIFTS
7 POWER CLEANS
5 FRONT SQUAT
RUN A MILE
SAME WEIGHT FOR ALL BARBELL MOVEMENTS.
I KNOW YOU CAN DO MORE WEIGHT ON THE DEADLIFTS, THAT’S WHY THERE’S MORE REPS.
USE WHATEVER WEIGHT YOU CAN DO FOR ALL THREE MOVEMENTS
10 X 3 MIN ROUNDS
AS FAST AS YOU CAN, COMPLETE
20 CALORIES ON THE ROWER
10 PULL UPS
1 CLEAN AND JERK WITH 225/165
REPEAT EVERY 3 MINUTES FOR A TOTAL OF 10 ROUNDS
6 ROUNDS, EVERY 75 SECONDS
1 POWER SNATCH
1 HANG POWER SNATCH
1 HANG SQUAT SNATCH
3 ROUNDS
20 REPS EACH EXERCISE
DEADLIFT
5 X 5
5 REPS EVERY 90 SECONDS
INCREASE THE WEIGHT ON THE WARM UPS
THEN KEEP THE WEIGHT THE SAME FOR ALL 5 SETS
EVERY 4 MINUTES COMPLETE:
ROW 250/200 METERS AS FAST AS POSSIBLE
GO RIGHT INTO:
25 WALL BALLS SHOTS @20/14
10 TOES TO BAR
FOR A TOTAL OF 7 ROUNDS
YOUR REST IS WHATEVER TIME IS LEFT IN THE 4 MINUTE BLOCK OF TIME
GO AS FAST AS YOU CAN THROUGH EACH ROUND, DON’T TAKE THE FULL 4 MINUTES TO COMPLETE THE ROUND.
TRY FOR A 3 MINUTE ROUND EACH TIME AND 1 MIN REST
WORKOUT:
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box ♂ 24-in. box
SCALED:
For time:
30 box jumps, 24 in.
15 clean and jerks, 65 lb.
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
10 clean and jerks, 115 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185 lb.
Time cap 20 min
DOES ANYONE KNOW ANYTHING ABOUT WHEN WE ARE ABLE TO OPEN?
I HEARD PHASE 4, BUT THEN HEARD GYMS FOR PHASE 4 IS CANCELED.
NOW I HAVE NO IDEA AS TO WHEN WE ARE ABLE TO OPEN.
BACK SQUAT
3 SETS OF 7 REPS
3 REPS EVERY 90 SECONDS
WORKOUT:
3 ROUNDS
50 DOUBLE UNDERS
25 BOX JUMPS @24/20
15 HANG POWER CLEANS @135/95
10 TOES TO BAR
THE GYM IS BEING CLEANED TODAY AT 3PM TILL 5PM, SO MAKE YOURSELVES SCARCE IF YOU WERE THINKING OF GOING TO THE GYM AT THAT TIME.
WORKOUT:
RUN 800
THEN…
50 SHOULDER PRESS WITH BARBELL @75/55
50 GHD SIT UPS
50 SINGLE LEG RDL (25 EACH LEG) @55/35
50 WALKING LUNGES WITH ONE KB OVERHEAD (25 EACH LEG) @55/35
50 AB WHEEL ROLLOUTS
BIKE 2 MILES
50 AB WHEEL ROLLOUTS
50 WALKING LUNGES WITH ONE KB OVERHEAD (25 EACH LEG) @55/35
50 SINGLE LEG RDL (25 EACH LEG)@55/35
50 GHD SIT UPS
50 SHOULDER PRESS WITH BARBELL @75/55
RUN 800
BIKE FOR CALORIES
30 SECONDS ON ALTERNATE PARTNERS
EACH PERSON DOES 30 SEC SPRINTS FOR
5 ROUNDS
YOUR REST IS WHEN THE OTHER PERSON IS RIDING
WORKOUT:
FOR TIME:
100FT DB LUNGE WALK (50s/35s)
21 BURPEE PULL UP
100FT DB LUNGE WALK (50s/35s)
15 BURPEE PULL UP
100FT DB LUNGE WALK (50s/35s)
9 BURPEE PULL UP
100FT DB LUNGE WALK (50s/35s)
BENCH PRESS
7 X 7
7 REPS EVERY 75 SECONDS
FOR 7 ROUNDS
WORKOUT:
12 MIN AMRAP
7 BURPEE BOX JUMPS @24/20
7 PUSH PRESS @135/95
7 PULL UPS
AS MUCH AS I THINK THAT SOCIAL MEDIA IS THE WORST IDEA EVER AND ZUCKERBERG SHOULD BE HELD ACCOUNTABLE FOR EVERY BAD THING THAT HAPPENED BECAUSE OF SOCIAL MEDIA, I’VE BEEN TOLD OVER AND OVER AGAIN THAT IT WORKS FOR BUSINESS. SO, NOW YOU GUYS GET TO BE A PART OF “THE CROSSFIT SYOSSET SOCIAL MEDIA PLATFORM”!!!
YOU’RE VERY WELCOME!
IF ANY OF YOU WOULD BE INTERESTED IN:
*PROVIDING US WITH BEFORE AND AFTER PICS
*BEING VIDEOTAPED DEMONSTRATING MOVEMENTS
*PROVIDE MIND/BODY TIPS OF THE WEEK
*COLLABORATE YOUR LOCAL BUSINESS WITH CROSSFIT TO PROVIDE VALUE TO OUR FOLLOWERS
IF YOU WOULD BE INTERESTED IN ANY OF THE ABOVE, OR HAVE ANY SUGGESTIONS FOR OTHER CONTENT THAT YOU WOULD LIKE TO CONTRIBUTE TO OUR GYM COMMUNITY, EMAIL KAITLIN AT,
kpresteg@nd.edu
AS YOU CAN PROBABLY TELL, I WON’T BE RUNNING THE SOCIAL MEDIA DEPARTMENT. THIS WILL BE RUN BY KAITLIN PRESTEGAARD.
SO YOU CAN EMAIL HER DIRECTLY IF YOU HAVE ANY IDEAS OR QUESTIONS.
WOD:
COMPLETE THE COMPLEX EVERY 90 SECONDS
1 MUSCLE CLEAN
2 HANG POWER CLEANS
3 POWER CLEANS
WORKOUT:
ROW FOR CALORIES
100/75 CAL
EVERY MINUTE ON THE MINUTE STOP AND ALTERNATE BETWEEN:
5 BURPEE AND 6 DUMBBELL SNATCH @60/40
