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WOD – 156.3 -
Durability Band Face Pull – Blue Band 2 Hard Sets – 30 Seconds Rest b/w sets Skill/Strength 1 Arm Supported DB Bent Over Row 5 sets of 6 to 8 reps per arm – short rest b/w sets Lets keep working...
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WOD – 156.4 -
New Gymnastics Standards at CFS At CrossFit Syracuse, we are implementing some gymnastics standards when it comes to swinging on the rig or rings during a WOD. Rule one is as follows. To use the...
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WOD – 156.5 -
Durability 1 Leg Glute Bridge 1 Min Per Leg x 1 Set Skill/Strength Deadlift Build up to 1 Heavy Set of 2 TnGo Reps WOD 21-18-15-12-9-6 Sumo Deadlift High Pull (115/75) Rx+ 135/95 Lateral Burpee Bar...
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WOD – 156.6 -
Durability Side Plank – 90 seconds per side x 1 set Use a DB on Hip if needed Skill/Strength Warm up and Start WOD 1 Round for Time (30 min time Cap) 50 KB Swings (53/35) Rx+ 70/53 50 Box Jumps...
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WOD – 79.2 ReTest -
Durability Backward Band X Walk 3 min AMRAP Skill/Strength AirBike Warm UP WOD 6 Rounds For Total Calories 45 Sec AirBike Sprint – 4:15 Rest x 6 Rounds Heat 1 Start Times – 0 – 5 – 10 – 15 – 20 – 25...
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The Official CFS Triathlon
Durability 1 Arm KB Overhead Carry – 1 Min per arm – Walking in a circle – Go heavy Skill/Strength Organize and Warm Up WOD – The Official CFS Triathlon 10 min AMRAP – Rowing (meters) 10 min AMRAP –...
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WOD – 156.7 -
Durability Single Leg RDL Empty Barbell 15 to 20 Reps per leg x 2 sets Skill/Strength Squat Clean + Front Squat + Jerk Work to a Heavy Single in 10 Minutes WOD 18 min AMRAP 5 Squat Cleans (185/125) 1...
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WOD – 156.8 -
Durability Band Pull-Apart 2 min AMRAP Skill/Strength Medium Grip Bench Press – 16″ b/w hands 4 sets of 8 to 10 reps WOD Tabata DB Anchored AbMat Sit-Ups Tabata KB Goblet Reverse Lunges (53/35) Tabata...
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WOD – 156.9 -
Durability Strict Pull-Up Test Athletes need 2 consecutive strict pull-ups to be allowed to perform kipping unassisted pull-ups during a WOD. 5 Reps strict with a band is also needed to kip with that...
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WOD – 157.0 -
Durability Barbell Overhead Carry (Walking In Place) 2 min AMRAP Use approximately what you believe you’ll use for the WOD Do not max out at any point during the 2 minutes Drop the bar once you start...
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WOD – 157.1 -
Durability Heavy Side Plank – 45 Seconds Per Side x 1 Set Hold DB resting on Hip as Heavy as Possible Skill/Strength Warm Up Deadlifts WOD 4 Sets – 4 Minutes Per Set – 4 Minute Rest b/w Sets 12...
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WOD – 157.2 – Happy Thanksgiving
This WOD should make you good and hungry Durability Band X Walk – 2 min AMRAP Skill/Strength Warm up for WOD WOD 1 Round For Time 50 Front Squats (115/75) 50 Box Jumps (24/20) 50 V-Ups 50 Wall Ball...
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Durability Hollow Rock 2 Min AMRAP Skill/Strength Power Snatch Work to a Max in 10 Minutes WOD 10 min AMRAP 10 Power Snatch (135/95) 5 Strict Pull-Ups (Rx+ 10 reps)
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WOD – 157.4 -
Durability Seated DB External Shoulder Rotation 1 Set with Light Weight for High Reps Skill/Strength Warm Up WOD For Time 2 Rounds 20 Shoulder to Overhead (135/95) Rx+ 155/105 40 Deadlifts immediately...
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WOD – 157.5 -
Durability Single Leg RDL 2 sets of 8 Reps Per Leg + 1 DB per hand Skill/Strength Warm Up WOD 4 Stations – 1 Minute per Station x 5 Rounds Station 1 – Sled Push (1 Length = 5 Points) Station 2 –...
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Durability Band Pullapart + Pause 2 Min AMRAP Skill/Strength Bent Over Barbell Rows 5 sets of 8 to 10 Reps -Don’t use your hips to elevate the barbell, just arms and shoulders -Strict Pull-ups here we...
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WOD – 157.7 -
Durability Backward Band X Walk – 2 min AMRAP Skill/Strength Warm Up for WOD WOD 20 min AMRAP 20 2-Arm DB Hang Power Snatch (45/30)*** 20 Pull-Ups 20 DB Push Press (45/30) 20 Military Style AbMat...
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WOD – 157.8 -
Tomorrow, Thursday December 1st, will be the Fall Cleanup Challenge WOD ReTest!!! That little ditty of a 2k and 7 minutes of Burpees!!! Good Luck tomorrow everyone!!! Durability Starfish Plank 1 Set –...
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Fall Clean Up Challenge WOD ReTest!!!
Durability The only part of your body that you need to increase in durability of for this WOD is your mind…Focus Also, Jumping Jack – 2 Min of Steady Work Skill/Strength Rowing Skill Session WOD At...
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WOD – 157.9 -
Congratulations to all the CFS Athletes who made progress toward their body composition goals during the Fall Clean Up!!! The effort on the ReTest WOD was inspirational and everyone should be proud....
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