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WOD – 159.8 -
Durability Weighted Side Plank Heavy as possible for 45 seconds per side x 1 set Skill/Strength Team up – Drill – Organize WOD 30 min AMRAP In Teams of Two 50 Box Step Overs (20/20″) (45/30#) 50 Toes...
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12 Days of Christmas ReTest!!!
This is our 4th Year doing this WOD and our 5th Christmas at CFS!!! Thank you to everyone who makes our community great. Ellen and I and the entire staff of CrossFit Syracuse are so lucky to help you...
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WOD – 159.9 -
Durability Front Rack Mobility Coaches Choice – 5 Minutes Skill/Strength 10 Minutes to Build up to your 3 Rep Max Thruster WOD For Time 10 Thrusters (185/125) 20 Burpees + Double Barbell Hop 12...
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WOD – 160.0 -
Durability Band X Walk – 3 min AMRAP Skill/Strength Pendlay Row – 3 sets of 10 Reps WOD 20 min AMRAP 8 Deadlifts (245/165) 8 Muscle Ups (16 Pull-ups) 24 DB Anchored Military AbMat Sit-Ups Scores...
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WOD – 160.1 -
Durability Trap 3 Raise – 2 sets to 15+ reps per side – Strong People have Strong Shoulders Skill/Strength Warm up & Start WOD 5 Minutes of Work – 5 Minutes of Rest x 3 sets 750 / 600 Meter Row...
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WOD – 160.2 -
Durability Single Leg RDL + KB Pick your KB for the WOD and complete as many unbroken SL RDLs on each leg x 1 set You can use your other foot if you loose balance but you cannot stop moving during...
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WOD – 160.3 -
PARTY NIGHT!!! CrossFit Syracuse Member Appreciation Party is TONIGHT at CFS. Party starts at 7pm and bring your appetite b/c we got lots and lots of Tacos. Also, lawn games, beer pong (BYOB), coolers...
View ArticleWOD – 160.4 -
Happy Birthday to Coach Brian you hansom Devil!!! CFS is very lucky to have you here man. To everyone who made the CFS Member Appreciate Party so much fun, thank you. It was a great time and we cannot...
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WOD – 160.6 -
Durability Side Plank 1 min per side x 1 set Skill/Strength Push Press – 5 Rep Max – 10 min Barbells start on the floor One of the Best Weightlifting videos I’ve seen in a while - Mohamed Ehab trying...
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WOD – 160.7 -
Durability Single Leg RDL – barbell 3 sets of 10 reps per side Skill/Strength Deadlift Warm Up + Pull-Up Scale Discussion WOD 5 Minutes of Work – 5 Minutes of Rest – 3 Rounds 21 Pull-Ups (Rx+ 21...
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WOD – 160.8 -
Durability Seated DB External Rotation 2 sets of 15+ Reps per side Ensure that you complete the same number of total reps per arm Skill/Strength Warm Up & Start WOD 20 min AMRAP 10 Push-Ups 15...
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WOD – 160.9 -
Durability Band Pull-Apart 2 min AMRAP Skill/Strength Warm Up and Practice the movements WOD 4 Stations – 3 min Work per Station – 2 Rounds Station 1 – DB Farmers Carry (45/30) (1 Length = 1 Point)...
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WOD – 161.0 -
Durability 1 Arm DB OH Walk – 1 Min Per Arm Skill/Strength Squat Snatch – BUILD TO A MAX Mr. Matt Catalano WOD For Time 3 Rounds 50 Double Unders 12 Squat Cleans (115/75) —2 min rest— 3 Rounds 50...
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WOD – 161.1 -
Durability Prone Plank + Hand Contacts 1 Min Skill/Strength Strict Pull-Ups – 5 min AMRAP -If you have lots of upper body strength, then use a little external load -If you are good but not super...
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WOD – 161.2 -
PARTNER WOD Durability Glute Bridge March – 2 minutes Skill/Strength Team Up! Teams of Two Team WOD For Time with 1 athlete working at a time 3000 Meter Row – Must switch athletes every 500 meters...
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WOD – 158.2 – December Benchmark ReTest -
Durability Front Rack Mobility Triceps Mashing + Barbell BTK Stretch Skill/Strength Build up to a 1 Rep Max Thruster from the Floor in 10 Minutes WOD For Time – 15 min Time Cap 27 Thrusters (75/55) 15...
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WOD – 161.3 -
Durability Monster Walks – 2 min AMRAP Skill/Strength Deadlift Build up to a 5 rep Max – Touch-n-Go! WOD 3 Rounds For Time 30 Burpees to Plate Jump 25 KB Swings (53/35) Rx+ 70/53 20 Pull-Ups (Rx+...
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WOD – 161.4 -
Durability Strict Press Warm Up Skill/Strength Warm Up and Start WOD 3 min AMRAP – 9 min Rest x 3 Rounds 35/25 – AirBike Calories AMRAP Strict Overhead Press (75/55) Rx+ 95/65 in the remaining time...
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WOD – 161.5 -
Durability Trap 3 Raise – DBs for 15+ Reps x 3 sets – short rest Skill/Strength Power Clean 5 Sets of 1 Heavy Single – rest about 1 minute b/w reps WOD 3 Rounds for Time 15 Power Cleans (135/95)...
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