Today marks the 4 year anniversary of our first WOD at CrossFit Syracuse. To commemorate that day, we won’t be doing the first workout…it was nice an easy so I wouldn’t scare anyone away. Instead, we are going to do a very hard workout. Our ever bustling and expanding gym is alive with energy and community and success. From everyone at CFS, thank you to everyone who helped make our gym so cool!
Durability
Side Lying External Shoulder Rotation
1 Hard Set per arm
Skill/Strength
1 Rep Max Thruster in 8 Minutes
All barbells have to start on the floor
At the start of 8 Minutes, all barbells must be empty. All barbells must be clipped for all attempts. Once 8 minutes is done, no more attempts are allowed. This is a hard time cap and everyone is required to oblige even if you’re about to break your world record. Treat this as if you were at a CrossFit competition and use those 8 minutes wisely.
WOD
For Time – 18 min Time Cap
12 Shoulder to Overhead (115/75) Rx+ 155/105
12 Front Squats (115/75) Rx+ 155/105
200 Meter Run
12 Shoulder to Overhead
12 Front Squats
200 Meter Run
12 Thrusters (115/75) Rx+ 155/105
200 Meter Run
12 Thrusters (115/75) Rx+ 155/105
200 Meter Run
A special thank you out to all the original WOD #1 CFS members who are still banging around those plates with us.
Brett Budis, Dave Cooper, Katie Cooper, Diana Daino, Ally Donofrio, Tanya Eckert, Stephanie Grasso, Jose Martinez, Cindy Nappa, Anthony Nolen, Candace Ovid, Mary Ann Pierce, Chris Randall, Mary Reed, Jon Romano, Nicole Romano, Carla Rumazza Andrew Sabbaghzadeh, Joe Sidoni, James Spicer, Nicole Stalnaker.
Scores from Monday
