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ReTest WOD – 58.2 -
WOD 58.2 – Last Completed January 28th 2014 Skill/Strength Pullup Warm Up & Skill Review -Focus is on efficiency through the use of your hips instead of relying too heavily on the arms WOD 20 min...
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WOD – 118.6 -
Skill/Strength Front Squat – Build to a heavy single If you are a little burn from Wednesday & Thursday, then this heavy single isn’t going to be very heavy. Just get the blood flowing and work up...
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WOD – 118.7 + Dirty WOD 2.4 -
Skill/Strength Hang Power Snatch – Work to a heavy set of Three Reps The cultivation of World Class Talent does require much in terms of equipment…as you can see here. WOD 5 Rounds for time 15 Hang...
View ArticleWOD – 118.8 -
Skill/Strength Warm Up The Run, The Hang Power Clean + Overhead and The Thruster WOD At Zero Minutes 750 Meter Run 50 KB Swings (53/36) At Ten Minutes 500 Meter Run 35 Hang Power Clean + Overhead...
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WOD – 118.9 -
Skill/Strength 20 Rep Max Back Squat – Improve from last week HAPPY BIRTHDAY LISA WINKLER…Original CFS Member…Thanks for being a part of our Gym!!! WOD 21-15-9 Front Squat (135/95) Rx+ (165/110)...
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WOD – 119.0 -
Skill/Strength Little Tabata Warm Up Fun Alternating Tabata – 4 min Strict OH Press (45/35 barbell) Hollow Rock This is a PERFECT Hollow Rock WOD 3 Rounds for time 15 DB Push Press (45/30) 30 DB Box...
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WOD – 119.1 -
Skill/Strength Build up to the Power Clean working weight for the WOD WOD 5 Sets for Time 10 Power Cleans (185/125) 500 Meter Row - 3 min Rest b/w Sets – Report total time to White Board Scores...
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WOD – 119.2 -
Skill/Strength Warm Up…Looks like Fun WOD 2 Rounds for Time 500 Meter KB Burden Run (35/25) 50 Jumping Pull-Ups 50 Alternating Single Leg Box Squats (Rx+ Pistols) 50 KB Goblet Squats (36/25) 50...
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WOD – 119.3 + Dirty WOD 2.5 -
Skill/Strength A Triple Alternating Tabata….O…M….G!!! 1 – Arch Hold with PVC 2 – Scale Hold Right Leg 3 – Scale Hold Left Leg -6 Min Total Run Time WOD 5 Rounds for time 10 Alternating DB Walking...
View ArticleWOD – 119.4 -
Skill/Strength Alternating Tabata Box Dips Lateral Box Jumps -4 Min Run Time for Max Reps WOD 4 Stations – 1 min per station – No Transition Time – 5 Rounds for Max Points Station 1 – AirBike (1 Cal =...
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WOD – 119.5 -
Stan Tsoy has been a CrossFit Syracuse member for just under two years and it has been wonderful Stan is always making other people smile, or lending his ear to those who have to vent. Stan is just a...
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WOD – 119.6 -
Skill/Strength This workout is as much about controlling your mind as it is about expressing your fitness. Those who are able to command their mind once the fatigue and discomfort set in will do...
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WOD – 119.7 -
Skill/Strength Back Squat – 20 Rep Max This is our 3rd week of the 20 Rep Max Back Squat Progression Next week will be the final test! WOD 3 Sets – Each As Fast As Possible – 2 min Rest b/w Sets 30...
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WOD – 119.8 -
Skill/Strength Warm Up and Start WOD 2 min of Hard Work – 6 Min of Complete Rest x 5 Rounds Each 2 min Interval starts with a 250 meter run In the remaining time after the run is complete, acquire as...
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WOD – 119.9 -
Skill/Strength Clean High Pull – Slightly Heavier than whatever you used for the September Benchmark 8 min EMOM – 3 Reps per minute Sept Benchmark will be on Monday or Tuesday or Wednesday depending on...
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WOD – 120.0 -
Skill/Strength Strict Overhead Press – 5 sets of 5 reps WOD 27-21-15-9 DB Thrusters (35/20) Rx+ (40/25) Burpees Dirty Work WOD 2.6 In Team of Two, Complete the following work however your team sees...
View ArticleWOD – 120.1 -
Skill/Strength Team Up and Warm Up TEAM WOD In teams of two, complete 2 ten minute AMRAPs. 10 min AMRAP #1 Sled Push Lengths + AirBike Calories With both team members working at the same time,...
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September Benchmark ReTest
Skill/Strength Clean & Jerk – Build up to your working weight on the WOD WOD 90 Clean and Jerks for time at 185/125 Every 15 Reps, complete a 250 meter Run The workout starts with 15 C&Js and...
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WOD – 120.2 -
October is going to be “Benchmark Month”. This means that we will be having as many retests as possible in this month instead of having 1 WOD to retest. These retests will be traditional CrossFit.com...
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WOD – 75.5 ReTest -
Skill/Strength Deadlift – Build up to 1 heavy rep that is between 130% and 150% of your heaviest front squat yesterday WOD 75.5 5 Rounds for time 20 KB Swings (53/36) 30 Box Jumps (24/20) (Step down...
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