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WOD – 150.9 -
Durability Not Today…Today is a special day Skill/Strength Not Today…Today is a special day WOD 4 Sets – 3 Min of Work per Set – 9 Min of Rest b/w Sets 2 min AMRAP – Sled Drag (70/45) (1 Length = 25...
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WOD – 151.0 -
Durability Single Leg RDL + High Raise 30 reps per leg x 1 set Skill/Strength Overhead Press 3 Sets of 3 Reps WOD 3 Rounds For Time 8 Thrusters (115/75) Rx+ 135/95 16 Burpees 32 AbMat Sit-Ups 250...
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WOD – 151.1 -
Durability Side-lying Lateral Leg Raise 1 Min Per Side x 1 Set Skill/Strength Deadlift Build to a Heavy Single in 8 Minutes WOD For Time 50 Alternating DB Reverse Lunges (45/35) 100 Double Unders 50...
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WOD – 151.2 -
Durability Band Pull-Apart Blue Band for 2 Minutes Skill/Strength Muscle Up Transitions on the Low Rings with Band support WOD For Time (20 min Time Cap) 150 Wall Ball (20/15) 30 Ring Muscle Ups...
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WOD – 151.3 -
Durability Scap Push-Ups -2 min of Work x 1 set Skill/Strength Warm Up & Start WOD For Time 1000 Meter Row 30 Box Jumps (24/20) 30 V-Ups —3 min Rest— 1000 Meter Row 50 KB Swings (53/36) Rx+...
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WOD – 151.4 –“The Anniversary WOD”
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...
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WOD – 151.5 -
Durability Strict Pull-Ups 5 Sets of Max Reps – 1 Minute Rest b/w Sets The goal is to get 8+ reps per set so use rings rows or banded pull-ups when necessary If you got lots of strength, use an...
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WOD – 151.6 -
Durability Band X Walk 2 min AMRAP Skill/Strength Deadlift Warm Up WOD 2 Min Work 12 Deadlifts (225/155) Rx+ 275/185 AMRAP AirBike Calories (1 Calorie = 2 Points) —4 Min Rest— 2 Min Work 12 Deadlifts...
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WOD – 151.7 -
Durability Prone Plank – 1 Min of Work x1 Set Alternating Leg & Arm Lifts Skill/Strength Medium Grip Bench Press 4 sets of 8 to 12 Reps WOD 4 Rounds For Time 30 Alternating DB Reverse Lunges...
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WOD – 151.8 -
When OG CFS member Kayla Murray is back in town, she gets an awesome WOD! Welcome back Kayla! Looks like fun to me Durability Starfish Plank – 45 sec per side x 1 set Skill/Strength Warm up &...
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WOD – 151.9 -
Durability 3 Min AMRAP Hollow Rock Skill/Strength Power Clean Work up to a 1 Rep Max in 10 Minutes WOD For Time 30 Power Cleans (135/95) Rx+ 165/115 30 Lateral Burpee Bar Hops Scores from Friday
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WOD – 152.0 -
Durability Parallette L-Sit 3 Max Effort Sets Skill/Strength Warm Up – Drill – Do Great WOD With A Running Clock Tabata Air Squats Tabata DB Anchored Military Style AbMat Sit-Ups Tabata Box Jumps...
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WOD – 152.1 -
Durability Band Face Pull + Pull Apart Combo 1 Set to Fatigue – Blue Band Skill/Strength Squat Snatch – Build to a Max in 12 Minutes Watch the Klokov Snatch 440# WOD – OPEN WOD 13.1 ReTest Proceed...
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WOD – 152.2 -
Durability 1 Leg Hip Bridge Hold 1 Min Per Leg x 1 set Skill/Strength Chest To Bar Pull-Up Skill Double Under Skill WOD For Time 2000 Meter Row 120 Double Unders 60 Chest To Bar Pull-Ups Scores...
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WOD – 88.0 – ReTest
Durability Band X Walk – 3 min AMRAP Skill/Strength Front Squat – 2 Rep Max WOD 1 Round for time 50 Wall Ball (20/15) 25 Box Jumps (24/20) 50 Thrusters (95/65) 25 Box Jumps (24/20) Scores from 88.0...
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WOD – 152.3 -
Durability Hollow Rock – Max Time in 3 Minutes Skill/Strength Practice the Turkish Get Up with Dumbbells WOD For Time 3 Rounds 21 KB Swings (53/35) Rx+ 70/53 15 DB Box Step Overs (35/20) Rx+ 45/30 –...
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WOD – 152.4 -
Durability 1 Arm DB Overhead Static Hold + Walking 90 seconds Per Arm Skill/Strength Medium Grip Bench Press 3 sets of 5 to 8 Reps WOD 10 Min AMRAP 12 Hang Power Clean (135/95) 12 Shoulder To Overhead...
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WOD – 152.5 -
Durability Strict Pull-Ups 3 Sets of Max Reps – 1 Minute Rest b/w Sets The goal is to get 8+ reps per set so use rings rows or banded pull-ups when necessary If you got lots of strength, use an...
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WOD – 152.6 -
Durability Starfish Plank – 45 seconds per side x 1 set Skill/Strength Rope Climb Skill and Scale practice WOD 20 min AMRAP 3 Rope Climbs 30 Alternating Reverse Lunges 30 Hollow Rock Scores from...
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September Benchmark Retest!!
Durability Band X Walk in 1/2 Squat 2 Min AMRAP Skill/Strength 3 Rep Max Front Squat WOD – September Benchmark – Courtesy of Coach Pat! For Time 10 Front Squats (205/135) 250 Meter Run 12 Front Squats...
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