Daily WOD

IT’S FRIDAY!
WE DID IT, ANOTHER WEEK IN THE BOOKS!

LIFT:

SHOULDER PRESS
2 REPS EVERY 75 SECONDS
FOR A TOTAL OF 20 REPS

WORKOUT:

4 ROUNDS
RUN 400
35 BOX JUMPS @24/20
KETTLEBELL SWINGS @55/35

SO, HAS ANYONE TRIED USING THE “MY FITNESS PAL” APP?
ANYONE HAVE ANY SUCCESS WITH IT, OR ANY TROUBLE?
LET ME KNOW IF THERE’S ANY STORIES YOU WOULD LIKE TO SHARE WITH ME THAT I CAN MENTION ON THE SITE.
I KNOW DAVE HAS BEEN DOING IT SINCE I POSTED IT AND HAS SAID IT’S SUPER EASY TO FOLLOW BEING THAT YOU CAN EAT ANYTHING YOU WANT AS LONG AS YOU POST IT AS YOUR DAILY CALORIC INTAKE.

LET ME KNOW IF YOU HAVE WANTED TO TRY IT AND JUST CAN’T FIGURE IT OUT, I’LL HELP WITH THAT.

LIFT:

DEADLIFT
EVERY 75 SECONDS COMPLETE 7 REPS FOR 5 SETS TOTAL

WORKOUT:

4 ROUNDS
ROW 500 METERS AT DAMPER 10/7
50 PUSH UPS / 50 CRUNCHES

“CHRIS  KYLE”  HERO WOD

TRY AND CHOOSE A WEIGHT THAT WILL ALLOW YOU TO KEEP MOVING, IT’S A LOT OF REPS AND IF YOU CHOOSE A WEIGHT THAT’S TOO HEAVY IT WILL TAKE YOU FOREVER, NOT ONLY WILL IT TAKE FOREVER BUT, MOST LIKELY YOU WILL LOSE FOR AND RANGE OF MOTION LEADING TO INJURY.

WE HAVE A NEW WAY OF SIGNING UP FOR THE BODY FAT TRUCK.
CLICK ON THE LINK AND IT WILL DIRECT YOU HOW TO SIGN UP.
WE NEED TO GET AT LEAST 25 PEOPLE SIGNED UP SO, GET’S TOO IT!

https://gettankedli.rezdy.com/295106/syosset-crossfit-may-5th

ONCE YOU ARE SIGNED UP YOU WILL GET AN EMAIL REGARDING YOUR TIME AND DATE.
YOU CAN ALSO SIGN UP FOR THE END OF THE CONTEST DATE AT THE SAME TIME SO, GET’S TOO DOIN THAT!

LIFT:

BULGARIAN SPLIT SQUATS:

20 ON 10 OFF
TILL 75 EACH LEG ARE COMPLETED

WORKOUT:

21-15-9
POWER SNATCH @115/75
12-9-6
MUSCLE UP

***MODIFICATION FOR MUSCLE UPS = BURPEE PULL UPS

OK, I KNOW I SAID WE WERE GOING TO START A FAT LOSS CONTEST AT THE END OF MARCH BEFORE YA KNOW.
WELL, BETTER LATE THAN NEVER.
WHAT’S SAY WE TRY THIS AGAIN.
HOW ABOUT WE START ON APRIL 27TH AND WE END ON JUNE 22ND?

WHAT ARE THE CHANCES WE CAN GET EVERYONE INVOLVED THIS TIME, NO STRAGGLERS.
I MEAN WE’RE SUPPOSED TO BE HERE LOSING WEIGHT ANYWAY RIGHT SO THERE’S NO REASON TO NOT DO THIS.
AT LEAST 50 PEOPLE THIS TIME WOULD BE GREAT.
PLUS BY THE TIME WE ARE DONE SUMMER WILL JUST HAVE BEGUN AND IT WILL BE THE PERFECT TIME TO MAKE YOUR CHUBBINESS DISAPPEAR!

I’LL PUT A SIGN UP SHEET ON THE DESK THIS WEEK.  BE SURE TO GET A SPOT EARLY.

LIFT:

FRONT SQUAT
3 REPS EVERY MINUTE
FOR 8 MINUTES

WORKOUT:

27-21-15-9

BIKE FOR CALORIES
BURPEE BOX JUMP OVER @24/20

LIFT:

BENCH PRESS
2 REPS EVERY MINUTE FOR 10 MINUTES
TRY AND REACH 85-90% FOR AT LEAST 5 SETS

WORKOUT:

FOR TIME:
50-35-20
WALL BALLS  (20/14)
10-8-6
BAR MUSCLE UP
OR 25-17-10 PULL UPS

CHOOSE EITHER THE PULL UPS OR THE MUSCLE UPS

Come join Team CrossFit Syosset in the

4 Mile Run/Walk Around the Lake

Honoring Navy SEAL LT Michael P Murphy

Saturday June 22, 2019 at 9:00 AM

299 Rosevale Ave – Ronkonkoma, NY

 

When you register make sure you join team

*CrossFit Syosset*

 

Guarantee Yourself a TEE & Your NAME on Your Bib if you register by June 1st

·        $30 Pre-Register Until April 27

·        $35 April 28 to June 18

·        $40 June 19 to Race Day

Race Day Amenities include:

·       Post-Race BBQ hosted and provided by Texas Roadhouse

·       Complimentary post-race refreshments; Italian ices, bagels, fruit & more!

·        Complimentary beer for all those 21+

·       Finisher Dog Tags

·       DJ at start and finish

·       Free finish line photos, video, text/email/online LIVE results!

Register at https://elitefeats.redpodium.com/june-22-2019-murphy-run-around-the-lake

As a gym lets run/walk together to honor Michael Murphy.  Not only can we honor him on Memorial Day by doing “murph” but also running for this great cause.  Let’s start training together so we are all prepared to complete 4 miles and show everyone what CrossFit Syosset is all about.  If you have any questions, please see Lindsay.

LIFT:

POWER SNATCH
3 REPS EMOM
FOR 7 MINUTES TOTAL

WORKOUT:

30 ON 30 OFF
COMPLETING THE BEAR COMPLEX USING 30/30
FOR 30 SECONDS COMPLETE AS MANY DEADLIFTS AS YOU CAN
THEN…
FOR 30 SECONDS COMPLETE AS MANY POWER CLEANS AS YOU CAN
THEN…
FOR 30 SECONDS COMPLETE AS MANY THRUSTERS AS POSSIBLE
THEN…
REST FOR 1 MINUTE
COMPLETE 6 ROUNDS TOTAL

LIFT:

BULGARIAN SPLIT SQUAT
ALTERNATE LEGS COMPLETING 50 REPS EACH LEG
USING A HEAVY WEIGHT COMPLETE 5 REPS EACH LEG TILL 50 ARE COMPLETED (HEAVY WEIGHT!!!)

WORKOUT:

2 ROUNDS

RUN 400
50 PULL UPS
50 PUSH UPS
RUN 400
50 AIR SQUAT
50 SIT UPS
RUN 400