Daily WOD

Crossfit Syosset/ Monday, November 14th

Back Squat
5 x 5 (add 5lbs from last Monday)
Do your best to get all 25 reps with 5 lbs heavier. If you are not going off the percentages of your 1 rep max or if you don’t really know your 1 rep max, just go up 5 lbs from whatever weight you did last week. Also, if you are not using percentages be sure to go light on Wednesdays. Don’t do the same weight for both days, one day is heavy, one day is light.

Row 500 meters
30 Wall Balls
Row 400 meters
25 Wall Balls
Row 300 meters
20 Wall Balls
Row 200 meters
15 Wall Balls
Row 100
10 Wall Balls
This should be done fast, the numbers go down so keep pushing through.
***If you pussed out on the Back Squats and went light on the heavy day, make the wall balls 50-40-30-20-10

Crossfit Syosset/ Friday, November 11th

Complete 6 sets:
3 High Hang Power Snatch
2 Mid Hang Power Snatch
1 Power Snatch
If you are comfortable with the movements use a moderate weight or use a light weight and work on technique.

17 Min Amrap
5 Toes to Bar
10 Push Up
15 Box Jump @24/20
Remember, you can always scale up or down based on how you feel.

Crossfit Syosset/ Thursday, November 10th

Let me start by saying this, The reason Crossfit workouts are so effective is because of the use of multi jointed movements performed at a high intensity level.
The higher the intensity level equates to an increase in fat burning and muscle hypertrophy.
The intensity is entirely up to you, we can program the workouts but can’t force you to use heavier load or move quicker.
When I say heavier and quicker by no means do I mean lift weights that are too heavy and move at a pace that is to intense for you.
What I mean is if you can lift heavier weight safely and move faster yet you aren’t, you are not using your workouts efficiently.
Depending on how you feel physically, like having muscle soreness will obviously effect the intensity level of your workouts. If you are sore then go lighter on your workouts, go by how you feel that day.
However, if you are feeling good but limit yourself on how fast you move and lift you’re not getting the most out of your workouts.
If you are going to do the workouts, you might as well get the most out of them as you can.
Again, by no means am I saying to lift weight you have no business lifting and moving at a pace that’s causing improper technique.
I don’t want anyone getting injured.
All I’m saying is to try and push yourself beyond your comfort zone, staying in your comfort zone causes you to remain stagnant.
Don’t set limitations when you attack your workouts, keep pushing till you can’t. You’ll see a drastic difference.

Bench Press
5 x 5 @60-65%
Rest 2 min between sets

100 Double Under
50 Swings @55/35
30 Burpee
50 Swings @55/35
100 Double Under

Crossfit Syosset/ Wednesday, November 9th

Please respond. Don’t worry I won’t single anyone out in the next email, you know I would never.
Do you train and eat well?
Do you train with no regard for what you eat?
Do you train and eat well sometimes?
Don’t you not train like you want to and pay no attention to eating well?

Back Squat
5 x 5 @60-65% Max
Rest 90 seconds between
If you are not paying any attention to the percentages of your 1 rep max or possibly don’t even know your max, then just do a lighter weight than you did on Monday
today is a light squat day as you can see from the lesser percentage

Row For Cals
Barbell Thruster @95/75

Crossfit Syosset/ Tuesday, November 8th

Deadlift 5 x 5 @65-70% of 1 rep max
90 seconds between sets
Focus on your technique, staying tight.

8 rounds each exercise/ complete all 8 rounds before moving on to the next movement
20 seconds on 20 seconds off
For 20 seconds complete as many reps as possible then rest 20 seconds
Pull up
Push up
GHD Sit up or Abmat Sit up

Crossfit Syosset/ Monday, November 7th

Did anyone watch the sugar video? I didn’t get one comment.
Are you going to ignore my sugar emails again which will lead me to being pissed off and force my emails to become more aggressive?
Is that what’s going to happen?

Back Squat
5 x 5 @80% 1 rep max
After your warm up weight is the same at 80% for all 25 reps
2 minutes between sets, use the clock. Do this with a partner or partners

800 run
[5 Rounds
20 One arm KB snatch @55/35
10 Burpees]
800 run

Crossfit Syosset/ Thursday, November 3rd



Front squat
Find your 1 rep Max
Same way we been doing it all week.

For Time
1 Mile Run
2,000 Meter Row
1 Mile Run
Time to beat 18:47

Crossfit Syosset/ Wednesday, November 2nd

Hey everyone,

November is Men’s Health Awareness Month. After seeing how everyone came together to support Breast Cancer Awareness Month in October, I would love to keep that momentum going in November by supporting the Movember Foundation. The Movember Foundation supports all facets of men’s health including mental health initiatives, prostate cancer research, and testicular cancer research. You can learn more about how the Movember Foundation supports these different causes on their website Movember.com

There are lots of ways to get involved. For those who can, you can grow a mustache as a conversation piece to start the discussion about men’s health. For the ladies you can print out the Movember mustache logo, snap a picture rocking the mustache, and post to social media with a caption explaining why you support the Movember foundation.

You can also get involved via Move for Movember. The challenge is to run or walk 60km in the month of November for the 60 men lost to suicide each hour across the world. Use your favorite fitness app to keep track of your progress throughout the month. If you want to modify that to be more of a CrossFit challenge you can do 600 burpees throughout the month, since I know we all love running so much…

I would also love to host a Mo-ment at the gym. A day where we can come together and suffer through a tough workout as another way to raise awareness and funds for men’s health. More info to come as we get a date set up. I will start a team on the Movember website and send out a link for anyone interested in signing up. https://movember.com/t/cfsyosset-cffullmotion?mc=1

Thanks so much everyone

Power Clean
Find your 1 rep max
Keep the singles going till you fail

3 Rounds
15 Power Cleans 135/95
15 Burpee

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