WOD – 154.4 -
Durability Backward Band X Walk – 2 minutes Skill/Strength Back Squat – Build up to 1 Very Heavy set of 10 Reps Complete 2 more sets of 10 reps at lighter loads than your 1 Very Heavy set WOD 12 Min...
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WOD – 154.5 -
Durability Prone Plank + Weight 1 Set for 1 Minute Put a plate on your low back so that the hole in the plate is directly on your belt line Skill/Strength Practice and Warm up the Movements WOD 5...
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WOD – 154.6 -
Durability Starfish Plank 60 seconds Per side x 1 set Add a DB on your Hip if you need it Skill/Strength Pull-Up Strength – 5 Min AMRAP Level 1 – Ring Rows + 1 Second Hold at the top of every rep...
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WOD – 154.7 -
Durability Band Pull Aparts 2 Min AMRAP Skill/Strength Handstand Push-Ups Practice and Scales WOD For Time 21-15-9 Power Clean (135/95) Rx+ 155/105 Handstand PushUps —5 Min Rest— 21 – 15 – 9 Deadlift...
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WOD – 154.8 –“Gina Dina”
Gina, you’re friends wanted a special workout for you as it will be your last WOD at CFS as Gina Brown! Have an amazing Wedding!!! Durability Single Leg RDL + 1 Second Pause at Bottom x 1 min per leg...
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WOD – 154.9 -
Durability Hollow Rock Max Time Rocking – 15 Seconds Rest – Max Time Rocking – 30 Seconds Rest – Max Time Rocking – Done Skill/Strength Deadlift Quickly Build up to a Heavy Single WOD 3 Rounds For...
View ArticleWOD – 155.0 -
Durability Starfish Plank – 1 min Per Side x 1 Set Skill/Strength Warm up and Start WOD 4 Stations – 90 Seconds Per Station – 30 Seconds Transition b/w Stations – 3 Rounds Station 1 – Pull-Ups (Rx+...
View ArticleWOD – 155.1 – November Benchmark!
Durability Dumbbell External Rotation Great exercise. Athletes who are successful with this movement demonstrate high durability in the elbows and shoulders when it comes to kipping pull-ps, toes to...
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October Benchmark ReTest
Durability Band Pull-Apart 2 Min AMRAP x1 Set Skill/Strength 90 Second AMRAP Strict Overhead Press (95/65) Rx+ 115/75 WOD 5 Rounds For Time 20 Deadlifts (95/65) Rx+ 135/95 10 Lateral Burpee Bar Hops...
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WOD – 155.2 -
Durability Alternating Prone Plank 2 min x 1 set Skill/Strength Organize and Warm up for WOD WOD For Time 3 Rounds 30 Wall Ball (20/15) Rx+ 40 Reps 20 Box Jumps (24/20) Rx+ MB Box Jumps (20/15)...
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WOD – 155.3 -
Durability Starfish Plank – 1 min per side x 1 set Use a Dumbbell on your hip if necessary Skill/Strength Hang Power Clean Work to a heavy single quickly in 8 minutes WOD For Time 30 Hang Power Cleans...
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Fall Clean Up Challenge WOD!!!
Durability The only part of your body that you need to increase in durability of for this WOD is your mind…Focus Also, Band X Walk – 2 min AMRAP Skill/Strength Rowing Skill Session WOD At Minute Zero...
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WOD – 155.5 -
Durability Barbell Single Leg RDB 15 Reps per leg x 1 set Add weight to the barbell for your single working set only if you demonstrate good body control during your warm up set Skill/Strength Squat...
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WOD – 155.6 -
Durability Hollow Rock (or Tuck Hollow Rock for those needing to scale) 3 Max Effort Sets with 15 Seconds rest b/w sets Skill/Strength Warm up and Go! WOD 5 Rounds For Time – 2 min Rest b/w Rounds 12...
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WOD – 155.7 -
Durability Single Leg 1-DB RDL 20 Reps per leg x 2 Sets Skill/Strength 1 Arm DB Thruster WOD 4 Rounds 4 Min AMRAP 25 1-Arm DB Thrusters (45/30) Rx+ if needed AMRAP Sled Push OR AMRAP Cal AirBike —1...
View ArticleWOD – 155.8 -
Durability Weighted Side Plank 30 seconds x 1 set – Heavy Skill/Strength Handstand Push-Up Skill & Scaling or Deadlift – Work up to a heavy single – 90%+ WOD 20 min AMRAP 5 Deadlifts (225/155) Rx+...
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WOD – 155.9 -
Durability Plate Carry (Heavy As You Can…Double 45s are on the Table) 3 Min AMRAP Skill/Strength Warm Up WOD 5 Minutes of Work – 5 Min of Rest x 3 sets 30 Alternating DB Reverse Lunges (45/30) —DBs...
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WOD – 156.0 -
Durability Band X Walk 3 min AMRAP – Blue or Green Band Skill/Strength Hang Squat Clean Build up to a Heavy Single in 10 Minutes WOD 15 Min AMRAP 25 Pull-Ups 50 Hang Squat Cleans (45/35) 100 Double...
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WOD – 156.1 -
From the entire staff of CrossFit Syracuse, thank you to all U.S. military Veterans for your service. There are many way to celebrate the service of our Veterans. One way is to donate your time and...
View ArticleWOD – 156.2 -
Durability Jumping Jacks 4 Min x 1 Set Skill/Strength Power Clean Skill and Warm Up WOD 6 Rounds For Time 5 Power Clean (155/105) Rx+ 185/125 10 Toes To Bar *** New Standards Listed Below *** 15 DB...
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