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WOD – 186.1 –
CrossFit Syracuse meet Functional Bodybuilding Functional bodybuilding is a training method that aims to improve an athlete’s long-term performance and potential by focusing on improving muscular...
View ArticleWOD – 186.2 –
Durability Single Leg Hip Lift + MB on Hip 2 sets of 15 to 20 reps per leg Skill/Strength Warm Up WOD 1 Round 50 Calorie Row 50 Deadlifts (185/125) 50 Wall Ball (20/15) 50 AbMat Sit-Ups 50 Wall Ball...
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WOD – 186.3 –
Durability Terminal Knee Extension w/ Band – 2 min per side x 1 set Skill/Strength Build Up to 1 Heavy Set of 20 DB Walking Lunges – Unbroken WOD 2 Rounds 50 Alternating DB Reverse Lunges (50/35) 250...
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WOD – 186.4 –
Durability Band X Walk + Couch Stretch Skill/Strength Floating Clean Pull 5 sets of 3 reps – heavy – 85 to 110% of your 1 Rep Max Clean WOD For Time 30 Touch-n-Go Power Cleans (155/105) Every time you...
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WOD – 186.5 –
Durability Palloff Hold – 1 min per side x 2 sets Skill/Strength DB Anchored Banded Sit-Ups – 1 Min AMRAP test -Lets leave the shirts on for this one WOD 20 min AMRAP 15 Toes to Bar 35 Double Unders...
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Hero WOD –“Nate”–
Durability Seated DB Cleans – 3 sets of 10 to 12 reps Skill/Strength Practice Scales for Handstand Push-Ups & Ring Muscle Ups WOD “Nate” 20 Min AMRAP 2 Ring Muscle Ups 4 Handstand Push-ups 8 KB...
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WOD – 186.6 –
A day that will live in infamy, for eternity. Hill Runs… Durability Gentle Mashing on Lower Leg and Feet with foam roller and lax ball – 4 minutes Skill/Strength Chris Hinshaw Running Warm Up WOD...
View ArticleWOD – 186.7 –
There was CrossFit Syracuse (before Hill Runs) and now there is CrossFit Syracuse (after Hill Runs). The first ever running of the 25 min AMRAP Hill Run Test is officially complete. I look forward to...
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WOD – 187.3 –
Durability Half-Kneeling Overhead Windmill – 20 reps per side x 2 sets – light weight A post shared by SOLACE (@solacenewyork) on Oct 23, 2017 at 5:45pm PDT Skill/Strength Push Jerk 5 sets of 1 Rep...
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WOD – 187.4 –
Mr. Magic Man aka The Matt Maggio Birthday WOD! Enjoy Brah Durability 1 Min Band Pull-Apart 1 Min Band RDL Skill/Strength Slow Pull Power Clean 3 reps per minute x 5 minutes WOD 4 Rounds – 1 Min Rest...
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WOD – 187.5 –
Durability Agility Warm Up- I think it would be fun to add some basic jogging and agility drills to our general warm up. Today we will introduce some, enjoy. Skill/Strength Warm up WOD Every 9...
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WOD – 187.6 –
Durability 1 Legged Hip Lift – 1 min per side A Skip + B Skip + D Skip in a circle, all at the same time for 3 minutes Skill/Strength Warm Up for the WOD WOD 20 min AMRAP Starting at the front door of...
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WOD – 187.7 –
Durability Side Plank + DB on hip x 30 seconds x 2 sets Skill/Strength Banded DB Anchored AbMat Sit-Ups – 1 Min AMRAP TEST Athletes are not allowed to use their hands today WOD From 0 to 12 Minutes...
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WOD – 187.8 –
Durability Band X Walk – 2 min Skill/Strength 1 Squat Clean + 4 Front Squats x 5 sets – start light and build to something hard by the final set – short rest WOD 3 Rounds 30 Alternating DB Reverse...
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WOD –“Incredible Hulk”–
We asked and you answered! As requested! Durability Straddle Plank – 30 seconds per side Prone Plank – 30 seconds Reverse Plank – 30 seconds Skill/Strength Warm up the Barbell WOD “Incredible Hulk”...
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WOD – 188.0 –
Durability Pallof Press – 30 second holds x 2 rounds Skill/Strength Warm up and Drill WOD movements WOD 4 Rounds – 4 Minutes Work – 2 Minutes Rest 10 Strict Chest to Bar Pull-Ups (Rx+ 5 Strict Ring...
View ArticleWOD – 187.4 –
Durability Band X Walk – 2 min AMRAP Skill/Strength Warm Up and Go WOD 4 Rounds – 4 Minutes of Work – 4 Minutes of Rest Every 4 minute work interval begins with 21 KB Swings (70/53) Immediately...
View ArticleWOD – 187.5 –
Durability Supine 90/90 Cross Body Band Pulls Great movement to teach proper abdominal engagement while going overhead. A post shared by FunctionalBodybuilding (@functional.bodybuilding) on Nov 1,...
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WOD – 187.6 –
Durability Hip Lift – 2 min AMRAP Skill/Strength Warm Up WOD For Time 150 Wall Ball (20/15) -Every time you take a break (drop the MB, stop squatting while the MB is in your hands), complete 15 DB...
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WOD – 187.7 –
Durability Single Leg BB RDL – 3 sets of 8 to 10 reps – empty bars for slow reps Skill/Strength Deadlift Warm Up WOD 21 – 15 – 9 Deadlift (315/225) 250 Meter Run (Rx+ 500 Meter) Scores from Friday...
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