WOD – 143.6
Durability Lets see who can cover the most ground in 2 minutes (25/18) You can only walk forward while the KB is overhead. You cannot jog, only a nice steady walk. Skill/Strength Warm Up & Have Fun...
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Today we say goodbye to a 1st Generation CFS athlete. Emily Zale joined CrossFit Syracuse 1 month after we opened our doors in 2012 and during her stay with us, she became an athlete in every sense of...
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WOD – 143.8 -
Durability Banded Lateral Shuffle – 3 min AMRAP Blue or Green Band Skill/Strength Deadlift – Build to a Heavy Single in 8 Minutes WOD 5 Rounds For Time 250 Meter Farmers Carry (53/36) 20 Burpee Box...
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WOD – 143.9 -
Durability Starfish!!! Skill/Strength Back Squat 3 Sets of 20 Reps Report total volume to the white board WOD Tabata Air Squats Rx+ Tabata Jumping Air Squats Rx++ Bottom to Bottom Jumping Air Squats...
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WOD – 144.0 -
Durability Side Lying External Shoulder Rotation + 30 Degrees of Abduction 1 set to fatigue Skill/Strength Warm up the Push Press WOD For Time 50 Wall Facing AbMat Sit-Ups – Buy-In Immediately...
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WOD – 144.1 -
Durability Scapular Push-Ups 3 sets of 10 to 20 Reps – short breaks b/c sets Just like regular push-ups, we should scale these to a box if necessary Skill/Strength Hang Power Clean Work to a Heavy...
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WOD – 144.2 -
Durability Advanced Bird Dog – 1 min Skill/Strength Dumbbell Chainsaw Row – 4 sets of 8 to 10 reps per arm – short rest WOD 3 Rounds For Time 20 Barbell OH Alternating Reverse Lunges (45/35) (Rx+ is...
View ArticleWOD – 144.3 -
Durability Super Couch Stretch with Band 2 minutes per leg…if you can last that long Especially inflexible athletes can use a bench to put their feet onto instead of the wall Skill/Strength Warm UP...
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WOD – 144.4 -
HAPPY 4th of JULY EVERYONE!!! Durability Band Pull-Aparts 2 Min AMRAP Skill/Strength Warm Up WOD 1 Round For Time 100 Air Squats 500 Meter Run 75 Deadlifts (135/95) Rx+ 155/105 500 Meter Run 50 Strict...
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WOD – 144.5 -
Durability Bent Over DB Reverse Flies 2 Sets to Fatigue – 20+ reps per set Skill/Strength Squat Snatch – Work to a heavy Single WOD Granite Games Online Qualifier #5 14 Min AMRAP 70 Double Unders 7...
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WOD – 144.6 -
Durability Band X Walk – 3 min AMRAP – Green or Blue Bands Skill/Strength Front Rack Mobility – Two Dills – Coach’s Choice WOD 5 Minutes of Work – 5 Minutes of Rest x 3 Sets 20 Front Rack Alternating...
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WOD – 144.7 -
Durability Side Plank – 30 Second Per Side with heavy DB resting on Hip x 1 Set Take a set or two to warm up and find out which DB is best for you Skill/Strength Hang Power Clean Warm Up the WOD weight...
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WOD – 144.8 -
Durability Reverse Snow Angel – 2 min AMRAP Make Sure to get an AbMat of a Floor Mat so that you can rest your forehead on the mat. Skill/Strength 1 Set of Max Unbroken Toes To Bar Games Athletes can...
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WOD – 144.9 -
Durability Press in Snatch – 3 sets of 1 min Work – 30 Seconds Rest Dowels or empty barbells only Lots of Pressing Strength and Shoulder Poor Mobility is a huge problem for any Gymnast, Weightlifter...
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WOD – 145.0 -
Durability Pike Leg Lift – This make them Toes to Bar easy peasy 2 Min AMRAP Skill/Strength Build to a Heavy 5 Rep Max TnGo Power Clean Rules – The barbell cannot rest at the hip or on the floor...
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ReTest WOD – 60.9 -
Durability Side Lying External Shoulder Rotation + 30 Degree of Abduction 1 Set to Fatigue Per Side Skill/Strength Power Clean & Jerk (Push or Split, your choice) Build to a Heavy Single in 10...
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WOD – 145.1 -
Durability 1 Arm Bent Over DB Row – 3 Sets of 10 to 12 reps per arm -No rest b/w sides – 45 seconds b/w sets – slow and controlled Skill/Strength Low Ring Muscle Up Drills – 10 Minutes WOD 3 Rounds...
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WOD – 145.2 -
Durability Band X Walk – 3 min AMRAP Skill/Strength Back Squat – 3 sets of 5 Reps – Work to a max if you’re feeling good WOD 10 min AMRAP 150 Wall Ball (20/15) in the remaining time AMRAP Meters on...
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WOD – 145.3 -
News Alert! CFS will be rope climbing this Friday. Athletes will not be allowed to climb ropes without proper leg protection. Three pair or long socks, knee sleeves, or other neoprene coverings will be...
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WOD – 145.4 -
Remember – You need serious lower leg coverage to get access to the rope today. Come prepared please. Durability Forearm Mashing We use our grip a lot in CrossFit and almost never do we mash the...
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