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WOD – 190.6 –
Durability Standing MB Side Toss – 5 sets of 7 reps per side – increase velocity as you get better Skill/Strength Warm Up – Drill – Plan WOD Every 90 Seconds x 15 Rounds 1 Clean Deadlift + 2 Squat...
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WOD – 190.7 –
Durability Foal Roll Lats T-Spine on Roller + Bar or Weight If your T-Spine is limited, all overhead movements are as well – 5 minutes Skill/Strength Warm Up the HSPU Variation WOD 30 min EMOM ODD – 6...
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WOD – 190.8 –
Durability Weighted Side Plank – 3 sets of 20 seconds per side – heavy – no rest Skill/Strength Back Rack Alternating Reverse Lunges – 5 sets of 10 reps – building We are repeating last week’s set and...
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WOD – 190.9 –
Durability Band X Walk – 2 min AMRAP x1 Skill/Strength Warm Up and Organize WOD 4 Stations – 2 minutes per Station – 15 seconds b/w stations – 3 Rounds Station 1 – Sandbag Squat (100/75) Station 2 –...
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WOD – 191.0 –
Durability 1 Legged Hip Lift – 20 reps per leg x 2 to 3 sets Skill/Strength Max Unbroken Double Unders in 45 Seconds Test -report scores to white board so we can retest and PR WOD 1 Round 1500 Meter...
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WOD – 191.1 –
Durability 2 Rounds Arch Up Holds – 30 Seconds Bird Dog Hold – 15 Seconds per side Skill/Strength “Blood, Sweat and Tears all rolled into one” A post shared by GymFailNation (@gymfailnation) on Dec 10,...
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WOD – 191.2 –
Durability Band Pull-Aparts – 3 sets of 15-20 reps Skill/Strength Warm Up WOD 20 min AMRAP 15 DB Floor Press (50/35) 15 Barbell Rows (75/55) Rx+ 95/65 30 Slam Ball (20/15) The barbell row is a tricky...
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WOD – 191.3 –
Durability Overhead Squat Mobility Work – PVC Pipes Only – 5 Minutes Skill/Strength Warm Up WOD 4 Stations – 3 Minutes Per Station – No Rest- 2 Rounds Sled Rope Pull + Push (1 Length = 15 Points) DB...
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12 Days of Christmas WOD
Durability MB Partner Throw -Show some power A post shared by Shea Pierre (@pierreseliteperformance) on Dec 22, 2017 at 8:27am PST Skill/Strength Set up for the WOD WOD 12 Days of Christmas…CFS Style 1...
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WOD – 191.5 –
Durability Medball Hot Feet Shoulder Throw – 3 sets of 10 reps per side Skill/Strength Back Squat – 5 Sets of 5 Reps Start at 75% of your 1RM and build if you’re feeling good WOD 21 – 15 – 9 Thrusters...
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Durability Ring Support Holds (Scales available as always) Skill/Strength Muscle Ups Skill & Scales WOD 1 Round 30 Burpee Ring Muscle Ups The post WOD – 191.5 – appeared first on CrossFit Syracuse.
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WOD – 191.6 –
Durability Single Arm Plank + Wall Press – 30 seconds per side x 1 rd Skill/Strength Warm Up the Barbell Find Scale for the HSPU if needed WOD 5 Rounds 12 Deadlifts (165/110) 9 Hang Power Cleans 6...
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WOD – 191.7 –
Durability Calf Mashing – Use a barbell on the squat rack – 4 min run time Skill/Strength Back Rack Alternating Reverse Lunges 4 sets of 12 reps – building but submaximal WOD 20 min AMRAP 10 Barbell...
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WOD – 191.8 –
Durability Calf Raises on Plates – 3 sets of 20 reps Skill/Strength Team Up & Warm Up Team WOD 40 Minutes AMRAP – Teams of 4 – 1 Athlete working at a time Sled Push – 2 Laps (45/25) Sandbag Carry –...
View ArticleWOD – 179.0 ReTest –
Durability Band Pull-Apart + External Rotation – 90 seconds x 1 Skill/Strength Kipping Pull-Ups Accumulate 75 High Quality Reps Rx+ is Chest to Bar but we are not doing butterfly today WOD – 179.0...
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WOD – 191.9 –
Durability 3 Position Band Pull-Apart – 20 reps per positions x 1 set Skill/Strength Warm Up and Drill WOD 20 min AMRAP 27 Box Jumps (24/20) 30 Snatch (75/45) 21 Box Jumps (24/20) 30 Snatch (135/85)...
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WOD – 192.0 –
Durability Hollow Rock – 3 Long Sets – short rest if you’re good, longer rest if this move is hard -scale to easier positions if necessary to achieve 15 seconds of solid work at the minimum...
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WOD – 192.1 –
Durability Hip Lift + MB Adduction – 90 sec AMRAP x 1 set Skill/Strength Back Rack Alternating Reverse Lunges 3 sets of 16 steps WOD 4 Rounds 12 Front Squats (135/95) Rx+ 155/105 50 Double Unders 6...
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WOD – 192.2 –
FUNCTIONAL BODYBUILDING DAY!!! Durability Band Pull-Apart + Rotation – 30 reps x 1 rd Skill/Strength Warm Up & Organize WOD Part 1 A – Behind the Neck Wide Grip Overhead Press – 10 to 12 reps x 3...
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Durability Bear Crawl + Plate on Low Back (to keep you honest) 90 seconds x 1 set A post shared by Eric Cressey (@ericcressey) on Dec 4, 2017 at 1:38pm PST Skill/Strength Warm Up & GO!!! WOD 24 min...
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