Clik here to view.
OPEN WOD – 17.2 –
Open WOD 17.2 12 Min AMRAP 2 Rounds of 50-ft. DB Walking Lunges (50/35) DBs held at shoulders 16 Toes To Bar 8 DB Power Cleans (50/35) Then, 2 Rounds of 50-ft. DB Walking Lunges (50/35) DBs held at...
View ArticleWOD – 166.1 –
Durability Standing Bent Over DB Reverse Flies 2 sets of 15+ Reps – Really Light Weight Skill/Strength Back Squat – 3 sets of 4 Heavy Reps -We have been following a back squat progression for the...
View ArticleClik here to view.
WOD – 166.2 –
Durability Prone Dowel Lifts 2 min AMRAP Skill/Strength Power Clean Work up to a 4 rep Max in 45 Seconds WOD 20 Min AMRAP 12 Shoulder to Overhead (135/95) 12 Power Cleans 48 Double Unders Scores...
View ArticleClik here to view.
WOD – 166.3 –
Durability Band X Walk – 2 min AMRAP Skill/Strength 1000 Meter JOG – Nice and slow to get warmed up WOD 2 Rounds for Time 50 Wall Ball (20/15) Rx+ 75 50 Jumping Pull-Ups (Rx+ 75) 50 AbMat Sit-Ups (Rx+...
View ArticleClik here to view.
WOD – 166.4 –
Durability Glute Bridge March 2 min AMRAP Skill/Strength Rowing Skill Work WOD 500 Meter Row x 4 sets – 3 min Rest Scores from Wednesday The post WOD – 166.4 – appeared first on CrossFit Syracuse.
View ArticleClik here to view.
OPEN WOD – 17.3 –
Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) AND 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) Prior to 12:00, complete: 3 rounds...
View ArticleClik here to view.
WOD – 166.5 –
Durability 2 min AMRAP DB Anchored Leg Lifts Skill/Strength Warm up WOD 5 Rounds For Time (20 min Time Cap) 20 DB Front Squats (50/35) that is weight per hand 15 Burpees 10 Box Jumps (24/20) Scores...
View ArticleOPEN WOD – 17.3 –
Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) AND 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) Prior to 12:00, complete: 3 rounds...
View ArticleWOD – 166.6 –
Durability Band Pull-Apart – 2 min AMRAP Skill/Strength Back Squat 2 Sets of 4 Reps – 80%+ WOD 5 Minutes of Work – 5 Minutes of Rest x 3 Rounds Row 400/300 Meters 15 Handstand Push-Ups (Rx+ 25) AMRAP...
View ArticleClik here to view.
WOD – 166.7 –
Durability DB Anchored Tabata AbMat Sit-Ups report total score to white board Skill/Strength Warm up & Start WOD For Time – 25 min Time Cap 1 Round 30 Buurpees (Rx+ 40) 75 Wall Ball (Rx+ 100) 30...
View ArticleClik here to view.
WOD – 166.8 –
Durability Hip Lift Hold – 2 Min Skill/Strength Lax Ball to Quads – Glutes – piriformis – calves….we are going to be squatting a lot this Friday WOD 20 min AMRAP 60 Double Unders 40 Air Squats 20 Sumo...
View ArticleWOD – 166.9 –
Durability 1 Min Calf Raises Skill/Strength Warm Up & Start WOD 3 Min of Work – 3 Min of Rest x 4 Rounds 3 Min AMRAP Sled Push (45/25) OR 3 Min AMRAP AirBike If you do your first 3 min AMRAP on...
View ArticleClik here to view.
OPEN WOD – 17.4 –
Here we go again. Open WOD 17.4 is a retest of Open WOD 16.4!!! WORKOUT 17.4 Rx’d(Ages 16-54) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie...
View ArticleWOD – 167.0 –
Durability Hollow Rock + Arch Rock 40 each, then 30 each, then 20 each, then 10 each For Time – 6 min Time Cap Skill/Strength Warm up WOD 28-22-16-10 For Time Alternating DB Reverse Lunges (50/35)...
View ArticleClik here to view.
OPEN WOD – 17.4 –
Here we go again. Open WOD 17.4 is a retest of Open WOD 16.4!!! WORKOUT 17.4 Rx’d(Ages 16-54) Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie...
View ArticleOPEN WOD – 16.5 –
Durability Straddle Side Plank – 45 seconds per side x 1 set Skill/Strength Back Squat 1 Set of 4 Reps – 85%+ OPEN WOD 16.5 21-18-15-12-9-6-3 For Time Thrusters (95/65) Lateral Burpee Bar Hops -In...
View ArticleClik here to view.
WOD – 167.1 –
Durability Standing DB Reverse Flies 3 x 20 reps – 30 seconds rest b/w sets Skill/Strength Warm Up WOD 4 Rounds For Time 60 Double Unders 30 AbMat Sit-Ups (Rx+ 20 Toes to Bar) 15 Box Dips (Rx+ 15...
View ArticleClik here to view.
WOD – 167.2 –
Durability Single Leg RDLs with Barbell – Light for 3 sets of 8 Skill/Strength Warm Up to Power Clean WOD weight + 20% for 1 set of 5 Quick Reps WOD 3 Sets – 5 min Rest 12 Power Cleans (135/95) Rx+...
View ArticleClik here to view.
WOD – 167.3 –
If Friday is going to be your best and single effort at 17.5, then today should be at 70 to 80% effort. This way Friday will feel fresh and 17.5 will go well. Durability Band X Walk – 2 min AMRAP...
View ArticleClik here to view.
OPEN WOD – 17.5 –
OPEN WOD 17.5 10 Rounds For Time 9 Thrusters (95/65) 35 Double Unders NOTES This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete...
View Article