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WOD – 187.8 –
Durability Side Plank – 45 seconds per side x 2 sets – short rest Skill/Strength Warm Up and Go WOD 4 Stations – 1 min Per Station – 30 sec Transition x 3 Rounds Station 1 – KB Burden Carry (70/53) 1...
View ArticleBenchmark WOD –“Elizabeth”–
Durability Push-Up Position Shoulder Taps – 1 Min Band Pull-Apart – 1 Min Half Push-Up Hold – 30 Seconds Shoulder Circles – 1 Min Bottom Push-Up Hold – 30 Seconds Skill/Strength Squat Clean – 3RM TnGo...
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WOD –“Fight Gone Bad”–
You asked and CrossFit Syracuse delivered! Durability Warm Up Fast – This workout takes a long time to complete Skill/Strength Warm Up Fast – This workout takes a long time to complete WOD “Fight Gone...
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WOD – 187.9 –
Durability Weighted Side Plank – 2 Sets of 30 seconds Skill/Strength 1-Arm DB Hang Power Snatch Work up to 1 heavy set of 10 reps per arm, no rest b/w arms WOD 1 Round – 25 min Time Cap 20 DB Hang...
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WOD – 187.9 –
Durability Terminal Knee Extension – Strong Band – 1 minute per leg x 2 sets Skill/Strength Warm Up & Go WOD 4 Sets – 4 Min Work – 4 Min Rest 40 KB Reverse Lunges (70/53) Immediately Followed by...
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WOD – 188.0 –
Durability Banded Couch Stretch – 1 min per leg x 1 set Skill/Strength Deadlift Build up to a heavy single in 8 Minutes WOD 20 Min AMRAP 50 Double Unders 15 DB Floor Press (50/35) 50 Air Squats 15 DB...
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Veteran’s Day Hero WOD
“MONTI” 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary,...
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WOD – 188.1 –
Durability Band X Walk – 2 min AMRAP Skill/Strength Warm Up WOD 4 Stations – 1 min of Work per Station – 30 sec transition Station 1 – Shuttle Sprints (1 length = 2 Points) Station 2 – KB SDLHP (70/53)...
View ArticleWOD – 188.2 –
Durability 1/2 Kneeling Pallof Press x 30 seconds x 3 sets Skill/Strength Back Squat 4 sets of 6 reps – building from set 1 to set 4 WOD 7 Minutes of Alternating Tabata Front Squat (95/65) Rx+ 135/95...
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OPEN WOD – 13.2 –
Durability 1-Arm Bottoms-Up KB Overhead Press – 3 sets of 10 reps per arm – light weight Skill/Strength Push Jerk Work up to something heavy for 15 Unbroken Reps I believe, the heaviest Clean and Push...
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WOD – 187.9 –
Durability Shoulder Y T W – light weight – 3 Rounds Skill/Strength Partner Up WOD In teams of two, with only 1 athlete working at a time, complete the following work in this order 3000 Meter Row 100...
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WOD – 188.5 –
Durability KB Hollow Rock – 5 min practice Skill/Strength Power Clean – Work to a 1RM and then quickly take 10% off and complete another single and then do it again and again for a total of 4 drop sets...
View ArticleWOD – 188.5 –
Durability Band Pull-Apart – 1 min AMRAP Band X Walk – 1 min AMRAP Skill/Strength Barbell Z-Press Test 3 min AMRAP (45/35) WOD 3 Rounds (Rx+ 4 Rds) 10 Handstand Push-Ups 20 Prone Alternating DB Rows...
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WOD – 188.6 –
Durability Reverse Snow Angel – 4 Min AMRAP Each rep should take you 5 seconds to complete so go slow Skill/Strength Practice the KB Wall Ball WOD For Time 150 KB WallBall (53/35) Rx+ 70/53 Movement...
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CFS for RAD Fundraiser
Long time CFS member Gina Brown Dina gave birth to Roman Anthony Dina 9 weeks early via emergency c-section on September 1st. Baby Roman weighed just 2lbs, 13oz, and Gina and her husband Anthony knew...
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WOD – 188.7 –
Durability Band X Walk – 2 min AMRAP x 1 set Skill/Strength Every Minute on the Minute x 10 1 Power Clean + 2 Hang Power Clean Start at 65% of your best Power Clean & build if you can WOD For Time...
View ArticleWOD – 188.9 –
No Durability…No Skill/Strength…Just this WOD 4 Sets – 4:00 Work – 8:00 Rest 2:30 AMRAP – AirBike (1 Cal = 1 Point) immediately followed by 1:30 AMRAP – Sled Push (1 Length = 10 Points) Scores from...
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WOD – 189.0 –
Durability Straddle Plank – 30 seconds per side x 2 sets Skill/Strength Warm Up and Organize WOD For Time 21-15-9 Thruster (95/65) Pull-Ups (Rx+ Chest to Bar) immediately followed by 30-20-10 Front...
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WOD – 189.1 –
Durability Prone DB Cuban Press – 3 sets of 15 reps – short rest A post shared by Rob Blackwell (@robblackwell) on Nov 21, 2017 at 3:45pm PST Skill/Strength Barrier Partner Medball Toss – 3 Min AMRAP...
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WOD –“Jon Diaz”–
Jon Diaz, a local CrossFitter, lost his life last year on the night before Thanksgiving in a tragic altercation downtown Syracuse in Armory Square. The friends of Jon Diaz asked us all to do his WOD in...
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