Daily WOD

LIFT:

BUGARIAN SPLIT SQUATS

COMPLETE 50 REPS ON EACH LEG AS FAST AS POSSIBLE WITH A DUMBBELL.

WORKOUT:

TEAMS OF 2 COMPLETE

100 PULL UPS
100 BURPEE
150 WALL BALLS @20/14
150 CAL BIKE

LIFT:

DEADLIFT

20 ON 10 OFF FOR 4 MINUTES
TRY TO COMPLETE AS MANY REPS AS POSSIBLE IN 20 SECONDS @165/115

WORKOUT:

18-15-12-9-6-3
THRUSTER  (75/55)
POWER SNATCHES  (75/55)
TOES TO BAR

I’M BACK!  THIS WEEK I’M RETURNING FROM MY TWO MONTH HIATUS.
THANKS AGAIN FOR EVERYONE’S SUPPORT WHILE GOING THROUGH THIS CRAP.

DID EVERYONE RECEIVE THE LINK I SENT OUT ABOUT HOW TO SIGN UP FOR YOUR PLACE IN THE BODY FAT TRUCK?
THE WEIGH IN DATE IS MAY 5TH “CINCO DE YAYO”!

BE SURE TO SIGN UP AND GET YOUR SPOT.
WE’RE TRYING TO GET FIT HERE RIGHT?  IF YOU DON’T PARTICIPATE IN THE CONTEST IT’S MUCH HARDER TO DO IT WITHOUT ANY MOTIVATION.
SIGN UP, YOU’LL BE HAPPY YOU DID BY THE END OF THE CONTEST.

LIFT:

BARBELL BACK SQUATS

10-9-8-7-6-5-4-3-2-1-1-2-3-4-5
HERE’S HOW IT WORKS.  GRAB A PARTNER
YOU COMPLETE 10 REPS FIRST THEN YOUR PARTNER DOES 10, THEN YOU DO 9 THEN YOUR PARTNER DOES 9
AND SO ON AND SO ON.   WHEN YOU ARE DOWN TO 1 YOU DO TWO SINGLES AND THEN WORK YOUR WAY BACK UP
TILL YOU EACH HIT 5 REPS.
THE ONLY REST IS WHEN YOUR PARTNER GOES AND ADDING WEIGHT.

WORKOUT:

35 BOX JUMPS @30/24
35 PULL UP
35 KETTLEBELL SWINGS  @70/55
35 WALKING LUNGE WITH PLATE ON CHEST  @35/15
35 TOES TO BAR
35 PUSH PRESSES @95/65
35 SINGLE LEG RDL @55/35
35 WALL BALL  @20/14
35 BURPEE
35 DOUBLE UNDERS

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