Daily WOD

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

LIFT:

BACK SQUAT:

8 MIN EMOM

5 REPS EACH MINUTE @65-70%

WORKOUT:

5 ROUNDS
10 THRUSTER @115/75
10 C2B PULL UPS
10 BENCH PRESS @65%
10 HANG POWER CLEANS @115/75

I KNOW I HAVE MENTIONED THIS BEFORE BUT IT HAS BEEN A LONG TIME SINCE.
IF YOU DON’T HAVE THE APP “MY FITNESS PAL” GET IT, IT’S VERY EASY TO USE AND IT WORKS.
I USED IT FOR A MONTH YEARS AGO ONLY EATING FAST FOOD AND STILL LOST 9LBS OVER A MONTH.
SO, IT REALLY DOES WORK IF YOU ARE INTERESTED.

LIFT:

BENCH PRESS
10 X 10
WITH A PARTNER ONE PERSON IS MOVING AT ALL TIMES

WORKOUT:

3 POWER SNATCH @135/95
12 BOX JUMPS @24/20
10 ROUNDS TOTAL

LIFT:

BULGARIAN SPLIT SQUATS (B.S.S)

30 SECONDS ON 30 SECONDS OFF
COMPLETE 75 REPS FOR EACH LEG, ONCE YOU’RE DONE WITH 75 SWITCH.
KEEP THE 30/30 TILL 150 REPS TOTAL ARE DONE

WORKOUT:

12 MIN AMRAP
30 DOUBLE UNDERS
5 BOX JUMP @34/24
1 ROPE CLIMB

LIFT:

20/10 8 RDS
BIKE FOR CALORIES
20/10 8 RDS
PUSH UPS

WORKOUT:

Barraza (AMRAP – Rounds and Reps)

18 Minute AMRAP of:
200m Run
9 Deadlifts, 275#
6 Burpee Bar Muscle-ups

In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006To learn more about Barraza

LIFT:

SHOULDER PRESS
5 REP EMOM
8 MINUTES
SHOULDER PRESSES ARE DONE WITH YOUR ARMS, NOT YOUR LEGS.
DO NOT USE YOUR LEGS AT ALL

WORKOUT:

COMPLETE AS MANY REPS AS POSSIBLE:

1 MINUTE ON THE BIKE (AS MANY CALORIES AS POSSIBLE)

2 MINUTES CLEAN AND JERK (FROM THE FLOOR TO OVERHEAD)  @135/95

1 MINUTE REST
COMPLETE 4 ROUNDS TOTAL

LIFT:

BACK SQUAT
10 SETS OF 10 REPS
GRAB A PARTNER AND PROCEED, ONE PERSON DOES 10 REPS WHILE THE PARTNER RESTS
THEN WHEN THE ONE SQUATTING IS DONE THE PARTNER GOES AND SO ON AND SO FORTH UNTIL 100 REPS EACH ARE COMPLETE.
THIS SHOULD BE DONE WITH 40-50% OF YOUR MAX

WORKOUT:

IN 12 MINUTE COMPLETE AS MANY ROUNDS AS POSSIBLE OF:

35 DOUBLE UNDERS
15 TOES TO BAR OR GHD SIT UPS
10 KB SNATCH @55/35 5 REPS EACH ARM

LIFT:

BENCH PRESS

3 REPS EVERY MINUTE  10 MINUTE EMOM
3 SECONDS ECCENTRIC AND 1 SECOND CONCENTRIC

WORKOUT:

4 RDS
RUN 400
15 TOES TO BAR OR GHD SIT UPS
10 THRUSTERS @135/95