CFS member Kristi Knippel was recently diagnosed with cancer. Coach Peyton has been traveling to Utah and back since Kristi’s family is in Utah and that is also where she is receiving her treatment. To help offset some of the costs associated with travel, dual residences, and lost wages, CrossFit Syracuse is holding a fundraiser to help them through this difficult time. Anyone who wants to donate can do so on the iPad. All donations are meaningful and any amount is appreciated. Thank you all.
Durability
Single Leg RDL + High Knee – 90 Seconds per leg x 1 set
Sneakers Off
Skill/Strength
Team Up and Warm Up
Partner WOD – because we’re stronger together
1 Round
60 KB SDLHP (53/35) Rx+ 70/53
120 Burpees
60 Pull-ups (Rx+ Strict)
120 Box Jumps (24/20)
60 Wall Ball (20/15)
120 Sit-Ups
60 KB Goblet Squats (53/35) Rx+ 70/53
120 Double Unders
60 KB Swings (53/35) Rx+ 70/53
120 Calorie Row
Rules – Only 1 athlete per team can work at a time and repetitions must be divided evenly. However, weights, box heights or any movement standard do not need to be the same across the team. For example, Co-ed teams, Rx athletes teamed up with Scaled athletes or any other combination of athletes is totally fine.
Reps need to be divided evenly BUT it is up the the team to determine how to divide the reps. A team can decide to switch off every 10 reps or every 20 reps or every 5 reps. Additionally, the number of reps you each do in a row can change per movement. For example, if your team is strong at double unders but weak at burpees, you can each do 60 double unders unbroken but decided to switch off every 10 burpees.
Scores from Sunday
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