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WOD – 180.4 –
Durability Calf Raise – 30 reps from the floor x 3 sets – short rest Skill/Strength Warm up & Organize & Pick Scales WOD 4 Stations – 90 Seconds of Work per Station – 30 Seconds rest b/w...
View ArticleWOD – 180.5 –
Durability Band Pull-Apart + Ext Rotation – 1 min AMRAP x 1 Skill/Strength Warm UP Organize Scales WOD 20 Min AMRAP 5 HSPU Kipping 10 CrossFit DB Curls (50/35) 15 AbMat Sit-Ups 20 Double Undres The...
View ArticleWOD – 180.6 –
Durability 1-Arm Deadlift 3 sets of 10 Reps – 5 reps per arm per set Seven out of Ten effort! Skill/Strength Back Squat Work up to 1 set of 5 Reps at Max Weight WOD 1 Round 50 Power Cleans (95/65) Rx+...
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WOD – 180.7 –
Durability V-Ups – 3 sets of 8 to 12 Reps Skill/Strength Turkish Get-Ups – 10 min of Practice Quick Tip on this complicated movement WOD 20 Min AMRAP 10 Alternating Reverse Lunges – 1 KB Racked Right...
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WOD – 180.8 –
Durability Calf Raises – 3 sets of 30 from the floor – short rest Skill/Strength Warm Up & Start Today we will have rolling starts so that all athletes can experience the same WOD WOD 4 Stations...
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WOD – 180.9 –
Durability Chinese Planks – Face Up – a few sets – sub-maximal Skill/Strength Slight Incline Bench Press – 3 sets of 10 reps WOD 21-15-9 Deadlifts (225/155) Rx+ 275/185 Box Jumps (24/20) Rx+ 30/24...
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WOD – 181.0 –
REMINDER!!! 10AM Jamesville Breach for an outside WOD – 11:00 to 3:00 CrossFit Syracuse BBQ!!! Bring a dish if you want. Coaches will be slinging hamburgers and hot dogs. Volleyball, hoverball, random...
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CrossFit Syracuse BBQ!!!
10AM Jamesville Breach for an beach WOD 11:00 to 3:00 CrossFit Syracuse BBQ!!! Bring a dish if you want. We will be slinging hamburgers and hot dogs and healthy soda!!! Spike Ball – Volleyball,...
View ArticleWOD – 181.2 –
Durability 1 – Legged Hip Lift – 20 reps per side x 2 sets – short rest Skill/Strength Warm Up and Go WOD Every 6 Minutes for 30 Minutes Row 1000 Meters Suggested Pace – Your best 2k pace + 2 seconds...
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Hero WOD – Wittman –
“U.S. Army Sgt. Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was...
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WOD – 78.3 ReTest –
We last ran this WOD on March 17th, 2015. It was an awesome day with lots of White Board reporting. As a coach, I get such a sense of pride when I see our white board covered with names and notes!...
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WOD – 181.4 –
Durability Straddle Plank – 30 seconds per side x 2 sets – Load with DB if necessary Skill/Strength Warm up & Start Rolling Starts for this WOD WOD 4 Stations – 2 Minutes of Work per Station – 15...
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WOD – 181.5 –
Durability Band X Walk – 2 min AMRAP -Don’t drag your trailing leg…it ruins the bands but also makes the drill less effective Skill/Strength Deadlift Warm Up – Coaches choice WOD 10 min EMOM 4...
View ArticleWOD – 181.6 –
Durability Straight Arm Band Pulldown 90 Second AMRAP – Light bands Skill/Strength Slight Incline Bench Press 3 sets of 8 Reps – increase weight from last week WOD 20 min AMRAP 5 Push Press (95/65)...
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WOD – 181.7 –
Durability Band Pull-Apart – 2 min AMRAP -Quality Reps only, rest when necessary Skill/Strength Dumbbell Hang Power Clean – 10 Rep Max in 10 Minutes WOD 3 Rounds 21 DB Hang Power Clean (50/35) 15 DB...
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WOD – 181.8 –
Durability 1-Leg Hip Lift – 1 min AMRAP Per Side + 1 Second Pause at top of every rep x1 set Skill/Strength Warm Up & Scales WOD 4 Rounds 15 Box Jumps (24/20) Rx+ 30/24 15 Strict Pull-Ups 500...
View ArticleWOD – 181.9 –
Durability 1-Arm Plank – 30 seconds per side x 2 set Skill/Strength Pause Front Squat – 1 RM in 10 minutes – 2 Second Pause The Man, in a sweat gym outfit, crushing a 550 Front Squat + Pause WOD For...
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WOD – 182.0 –
Durability Weighted Side Plank – 30 seconds per side x 2 sets – short rest Skill/Strength Warm Up Quickly – Start Fast WOD 4 Min Work – 4 Min Rest x 4 Sets 500/400 Meter Row Immediately Followed By...
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WOD – 182.1 –
Durability Prone Y+T+W Drills x 1 Set Skill/Strength Standing Overhead Press Quickly build up to a heavy set of 10 reps – sub-maximal WOD 1 Round 50 Pull-Ups (Rx+ 75) 100 Double Unders (Rx+ 150) 50 DB...
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WOD – 182.2 –
Durability 2 DB Single Leg RDL 3 sets of 8 reps per side – short rest Skill/Strength Back Rack Alternating Reverse Lunges 3 sets of 10 reps – building in weight per set WOD 20 min AMRAP 30 Alternating...
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