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WOD – 140.0 -
Skill/Strength Pause Front Squat (2 Second Hold in the Bottom) Build up to a heavy single in 10 minutes The Dmitry Klokov (you don’t have to pause this long today) Today is day 4 of the 22 Push-Ups for...
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WOD – 140.1 -
Skill/Strength Warm Up WOD 1 Mile Run immediately followed by 5 Rounds 20 Push-Ups 20 Foot Anchored MB AbMat Sit-Ups (20/15) immediately followed by 1 Mile Run Scores from Tuesday
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WOD – 140.2 -
Skill/Strength Bottoms Up KB Walk – Lets see if you can make it the length of the gym and back with each hand with as heavy a bell as possible. If the KBs are too heavy for you, then try holding a DB...
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WOD – 140.3 -
Skill/Strength Warm Up & Start WOD 5 Sets – 2 Minutes of Work per Set – 6 Minutes of Rest b/w Sets 20 Alternating Jumping Lunges (Rx+ DBs in hand 15/10) AMRAP Calories AirBike in remaining time...
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WOD – 140.4 -
Skill/Strength Power Snatch – Quickly Build to a Heavy Single in 10 Minutes Motivation…I firmly believe that if you watch this enough time…your form will improve WOD 3 Rounds For Time 20 Power Snatch...
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Skill/Strength Review and Practice the Hollow Rock WOD 1 Round For Time 2000 Meter Row 200 Double Unders 200 Hollow Rocks Notes – Going from your feet high to your hands high during the rock counts...
View ArticleWOD – 140.6 -
Skill/Strength A – Bent Over Barbell Row – 3 sets of 8 to 12 reps with 90 seconds rest b/w sets B – Squat Clean – Within a strict 8 minute window, build up to your heaviest single WOD 6 Rounds For Time...
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WOD – 140.7 -
Skill/Strength Handstand Push-Up Practice and Progressions WOD For Time 250 Meter Run 12 Box Jumps (24/20) 12 Push-Ups (Rx+ Kipping Handstand Push-ups) 250 Meter Run 15 Box Jumps (24/20) 15 Push-Ups...
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WOD – 140.8 -
Skill/Strength Warm up for the Workout WOD 4 Minutes of Work – 4 Minutes of Rest x 4 Rounds 16 Alternating DB Reverse Lunges (45/35) 32 Wall Facing AbMat Sit-Ups AMRAP Rowing for Calories in the...
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WOD – 140.9 -
Skill/Strength Little Extra Self Care before we get going. -T-Spine Extension w/ PVC -Lax Ball Mashing on Glutes WOD For Time 500 Meter KB Burden Carry (53/36) then 3 Rounds 25 KB Swings (53/36) 15...
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WOD – 141.0 -
Skill/Strength Warm Up, Organize, Crush It WOD 4 Stations – 90 Seconds of Work per Station – No Transition Time b/w Stations – 5 Rounds Station 1 – Wall Ball (20/15) Station 2 – AirBike Station 3 –...
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WOD – 141.1 -
Skill/Strength Power Clean Build up to your heaviest 3 Rep Touch-n-Go in 10 Minutes WOD 3 Rounds For Time 21 Box Jumps (24/20) 15 Power Cleans (135/95) Rx+ 155/105 9 Toes To Bar Scores from Friday
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Skill/Strength If you’re coming to workout today, then that means you are not working out tomorrow for Mega Murph (which is totally fine). I repeat, do not workout today if you plan on doing Murph...
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MEGA MURPH
CrossFit Syracuse is helping run an amazing fundraiser today at Clear Path for Veterans. At last check, there were over 300 athletes participating in Mega Murph today and we have the capacity to host...
View ArticleWOD – 141.3 -
Skill/Strength A little Alternating Tabata Warm Up Hollow Rock Arch Ups WOD 3 Rounds For Time 15 Deadlifts (225/155) Rx+ 275/185 45 DB Anchored Wall Facing AbMat Sit-Ups Thank you to all the...
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WOD – 141.4 -
Skill/Strength Quick Front Rack Mobility Work – 5 min – Coach’s Choice WOD 20 Min AMRAP 20 Front Rack Alternating Reverse Lunges (75/55) 20 Shoulder to Overhead (75/55) 20 Box Jumps (24/20) 500 Meter...
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WOD – 141.5 -
Skill/Strength Warm Up & Get Going WOD Open WOD 12.1!!! 7 Min AMRAP – Burpees to an overhead Target —7 Min Rest— 3 Rounds For Time 21 KB Goblet Squats (53/36) 42 Double Unders On Open WOD 12.1,...
View ArticleWOD – 141.6 -
Skill/Strength Power Clean & Jerk Build to a Heavy Single in 12 Minutes WOD For Time 30 Power Clean and Jerk (155/105) Rx+ 185/125 Scores from Thursday
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WOD – 141.7 -
Skill/Strength Warm Up & Get After It WOD 3 Rounds For Time 750 Meter Run 3 Rounds 10 Pull-Ups 10 Push-Ups 20 AbMat Sit-Ups Notes – You run to the stop sign and back 3x and then complete 3 Rounds...
View ArticleWOD – 141.8 -
Skill/Strength Warm Up The Barbell WOD For Time 3 Rounds 12 Squat Snatch (95/65) Rx+ 115/75 12 Box Jumps (24/20) —3 min rest— 3 Rounds 12 Power Cleans (95/65) Rx+ 115/75 12 Front Rack Alternating...
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