Daily WOD

WE’RE GOING TO BE STARTING OUR 1 REP MAXES TODAY.
EACH WEEK WE’LL BE FINDING OUR NEW MAX ON OUR EXERCISES.
FINDING YOUR MAXIMUM WEIGHT DOES NOT MEAN FINDING A WEIGHT THAT FEELS HEAVY TOO YOU AND SAYING “HEY THAT FELT HEAVY I THINK I’M DONE”
WHAT FINDING YOUR MAX MEANS IS STRUGGLING TO GET UP TO A WEIGHT THAT YOU HAD TO FIGHT FOR AND IT STILL KICKED YOUR ASS TO GET IT.

LIFT:

BACK SQUAT
1 REP MAX
YOU HAVE THREE CHANCES TOO FIND YOUR  MAX, NOT 10.

WORKOUT:

21-15-9
DEADLIFT @315/225
BURPEE PULL UP

CHECK OUT HOW THE PRO’S DID WITH THIS ONE!
https://youtu.be/3WUsbgTLCvs

LIFT:

BENCH PRESS
8 REPS EVERY 75 SECONDS
FOR 7 SETS TOTAL

WORKOUT:

3 ROUNDS
ROW 500
25 BURPEE

LIFT:

200 YARD WALKING LUNGE
WITH DUMBBELLS AT YOUR SIDE

WORKOUT:

27-21-15-9
BIKE FOR CALORIES
TOES TO BAR
BARBELL OR BANDED GOOD MORNINGS

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM MONDAY

WORKOUT:

7     MINUTE AMRAP
30   DOUBLE UNDERS
20   SWINGS @55/35
10    HANG POWER CLEAN AND JERK @135/95

REST 3 MIN

5    MINUTE AMRAP
30  DOUBLE UNDERS
20  SWINGS @55/35
10  HANG POWER CLEAN AND JERK @95/65

LIFT:

SNATCH
(IF YOU CAN SQUAT, SQUAT.  IF YOU CAN’T SQUAT BECAUSE YOU CHOOSE TO NOT WORK ON YOUR SHOULDER FLEXIBILITY THEN DON’T SQUAT)
2 REPS EVERY MINUTE FOR 10 MINUTES

WORKOUT:

RUN 400
7   MUSCLE UPS (SUB FOR M.U. = 7 BURPEE PULL UP OR M.U. OFF A BOX (SWINGING AT THE BOTTOM)
14   DEADLIFTS @275/165
21   BOX JUMP OVERS @24/20

LIFT:

BACK SQUATS   20 REPS
THIS IS IT!  LAST WEEK OF THE SQUATS
TRY AND GET AS MUCH WEIGHT AS YOU CAN.

WORKOUT:

800 RUN
50 SWINGS @70/55
800 RUN
30 HANDSTAND PUSH UPS

SUNDAY THE GYM WILL BE CLOSED, THE WORKOUT WILL BE AT COLD SPRING HARBOR HIGH SCHOOL TRACK.
CLASSES WILL BE AT 8 AND 9 AM AND THEN NICK WILL BE HOSTING HIS TRACK WOD ALSO AT 10AM.
SO YOU CAN ALL STAY FOR BOTH!!  YAY!!

 A

Ali Travato works at the new Restore place in Woodbury.  The place has Cryo, Vitamin drips and a whole bunch of other stuff to help aid in recovery and other things.
The owners have decided to give the members of Crossfit Syosset a discount, That’s you!
Give it a go and see how it works, i’ve heard good things about the treatments they offer.

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM MONDAY

WORKOUT:

ROW 1000
40 BENCH PRESS @BW
ROW 750
30 BENCH PRESS @BW
ROW 500
20 BENCH PRESS @BW
ROW 250
10 BENCH PRESS @BW

THIS LACK OF DOUBLE UNDER ABILITY HAS GOT TO STOP.
EVERYONE NEEDS TO LEARN HOW TO DO THEM, THEY AREN’T HARD AT ALL.
JUST TAKES A LITTLE PRACTICE AND YOU’LL HAVE THEM SUPER FAST.
C’MON MAN, YOU’RE JUMPING ROPE NOT LEARNING HOW TO SPLIT ATOMS!
WE’LL BE DOING DOUBLE UNDERS IN THE WARM UP EVERYDAY FOR 5 MINUTES STRAIGHT.
IF YOU DO THEM FOR TWO WEEKS YOU WILL HAVE THEM

HAPPY 4TH TO EVERYONE!
HAVE A SAFE AND HAPPY DAY

THE GYM IS OPEN FOR TWO CLASSES TODAY.
8:30AM AND 9:30AM
AND TOMORROW THE GYM IS OPEN IN THE MORNING
5:30, 7AM, 8:15AM, 9:30AM AND 11:30AM
NO NIGHT CLASSES

WORKOUT:
IN TEAMS OF 2 COMPLETE
1 MILE RUN (BOTH PEOPLE RUN)
2K ROW (500 METER SPRINTS, ALTERNATE SPRINTS TILL 2K IS DONE)
200 WALL BALLS
2K ROW
1 MILE RUN

HOLIDAY HOURS:
THURSDAY, JULY 4TH THE GYM WILL BE OPEN FOR TWO CLASSES:
8:30 AND 9:30AM

FRIDAY, JULY 5TH THE GYM WILL BE OPEN FOR ALL THE MORNING CLASSES
NO NIGHT CLASSES

LIFT:

CLEAN AND JERK
1 REP EMOM
10 MINUTES

WORKOUT:

60  YARD SPRINTS
10 X 1 MIN REST
WE’LL BE SPRINTING AND WARMING UP WELL PRIOR TO THE SPRINTS