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OPEN WOD 13.1 RETEST!!!
CrossFit Games Open WOD 13.1 was last performed at CFS in July 2013. Scores can be found below. Skill/Strength Snatch Drilling & Warm-up Open WOD 13.1 Proceed through the sequence below...
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WOD – 141.9 -
Skill/Strength Quickly Build up at 1 heavy set of 3 Reps BACK SQUAT WOD For Time 3 Rounds 5 Ring Muscle Ups (10 Chest to Bar Pull-ups + 10 Push-Ups) 20 DB Thrusters (35/20) 20 Box Jumps (24/20) —5 Min...
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WOD – 142.0 -
Skill/Strength Side Plank Challenge Holding a side plank for 90 seconds equals a “pass”. Failing before 90 seconds equals a “good try”. Lets see what happens. Athletes who struggle with side planks are...
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WOD – 142.1 -
Skill/Strength Deadlift Build to a Heavy Single – Over 90% of your 1 rep max Do not pull an absolute max. WOD 3 Rounds For Time 750 Meter Run 21 Deadlifts (225/155) Rules – Your WOD weight should be...
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WOD – 142.2 -
Skill/Strength Warm Up for this fun workout WOD With a running Clock From 0 to 15 Minutes “Fran” or “Heavy Fran” 21 – 15 – 9 Thrusters (95/65) HF (115/85) Pull-Ups (HF Chest to Bar Pull-ups) From 15...
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WOD – 142.3 -
Skill/Strength Warm Up and Drill the WOD Movements WOD 3 Rounds For Time 30 Alternating Jumping Lunges (Holding a 20/15 MB at your Chest) 30 Jumping KB Deadlifts (53/36) Rx+ 70/53 30 V-Ups 30 AbMat...
View ArticleWOD – 142.4 -
Skill/Strength Warm Up & Begin WOD For Total Points Tabata – Row (1 Calorie = 2 Points) Tabata Air Squats (1 Rep = 1 Point) Tabata MB Wall Push Press (1 Rep = 1 Point_ (20/15 to 10′/9′ Targets) —4...
View ArticleWOD – 142.5 -
Skill/Strength Squat Clean & Jerk Work up to a heavy single WOD Granite Games 2016 Online Qualifier #1 15 Min AMRAP 10 Squat Clean & Jerks (135/85) 15 Burpees Over Bar 8 Squat Clean & Jerks...
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WOD – 142.6 -
CrossFit Syracuse is instituting daily, mandatory, coach-driven prehab work that will be focused on rotator cuff strength, trunk stability and glute activation. This short period will usually be...
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FIGHT GONE BAD!
Durability Lateral Shuffle w/ Band – 3 min AMRAP Skill/Strength Warm Up for this Classic Benchmark WOD “FIGHT GONE BAD” 6 Stations, each station is a 1 min AMRAP, you go through the 6 stations for 3...
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WOD – 142.7 -
Durability Band Pull-Aparts 2 min AMRAP Skill/Strength 8 Minutes to Build up to 1 Heavy Set of 5 Touch-n-go Deadlifts Shoot for approximately 70 to 80% of your 1 Rep max Do not attempt to pull a 5...
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The Official CrossFit Syracuse Triathlon!
Durability 1 Legged Glute Bridge – 1 Min Per Side – 30 Seconds Rest b/w Sides Skill/Strength Organize and Warm Up WOD – The Official CFS Triathlon 10 min AMRAP – Rowing (meters) 10 min AMRAP – Buprees...
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WOD – 142.8 -
Durability 2 Min AMRAP Band Face Pull (Blue Band) Skill/Strength 3 Position Power Snatch – Work to a heavy set in 10 minutes WOD 15 min AMRAP 10 Power Snatch (95/65) Rx+ 135/95 5 Muscle Ups To scale...
View ArticleWOD – 142.9 -
Durability Plank Circuit Prone Plank – 45 seconds Side Plank – 30 seconds Other Side – 30 seconds All completed without resting on the floor at any point Skill/Strength Strict Overhead Press 5 sets of...
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Durability Barbell Cuban Press - 90 Second AMRAP Keep the weight light for this one. Move to light plates if the barbells are too challenging. Skill/Strength Warm Up for the WOD WOD Granite Games...
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Durability Side Lying External Shoulder Rotation + 30 Degrees of Abduction Second time running this durability drill. The goal is to accumulate as many reps as possible per arm for 1 set. Athletes...
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WOD – 143.2 -
Durability Prone Plank + Weight Side Planks + Weight -The goal is to use enough weight so that you fatigue before the 1 minute mark Skill/Strength Team Up & Warm Up PARTNER WOD In Teams of 2 150...
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WOD – 143.3 -
Durability Straight Arm Banded Pulldown 90 Second AMRAP Blue and Green Bands Only Skill/Strength Warm up & Organize WOD 5 Stations – 90 Seconds of Work per Station – No Transition Time – 3 Rounds...
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WOD – 143.4 -
Durability Banded Terminal Knee Extension 90 Seconds of Work per Leg Most athletes will have success with a blue or green band Skill/Strength Warm Up The Barbell & Organize WOD For Time 1000...
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WOD – 143.5 -
Durability 2 min Band Pull-Aparts Skill/Strength Build to a 1 Rep Max in 8 Minutes Weighted Pull-Up WOD 20 min AMRAP 20 Alternating Single Arm KB Swings (53/36) Rx+ (70/53) 15 Pull-ups (Rx+ Chest to...
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