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WOD – 196.2 –
Durability Band Pull-Apart + X Walk + Quad Crawl – 3 min AMRAP Skill/Strength Practice All Movements WOD 4 Stations – 2 Minutes per Station – 15 Second Transition Time – 3 Rounds Station 1 – Farmers...
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WOD – 196.3 –
Durability DB Shoulder Y’s + Alternating Holds – 1 minute x 2 sets – short rest & light weight Skill/Strength Sled Drag (Internal Torque) – 10 min AMRAP -Athletes will share sleds and use weights...
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WOD – 196.4 –
Durability 1-Legged Hip Lift – 1 min AMRAP per side x 1 set Skill/Strength 3 Power Snatch + 8 Alternating Back Rack Reverse Lunges Work up to a challenging weight for this complex in 10 minutes WOD 3...
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WOD – 196.5 –
Durability Paloff Hold is Split Squat Stance – 1 minute per side x 1 set Skill/Strength Warm Up WOD 1 Round 50 Bench Press (135/95) Rx+ 155/105 50 Low Ring Chin Ups 50 KB Z-Press 36/25 (Rx+ 44/35)...
View ArticleWOD – 196.6 –
Durability Low MB Pec Hold Hollow Rock – 2 min AMRAP Skill/Strength Squat Clean Work up to a heavy set of 5 TnGo Reps in 8 minutes Squat Clean Pyramid from 2016 Games…18.1? WOD 21 – 15 – 9 Squat Clean...
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WOD – 196.7 –
Durability Copenhagen Plank Progressions – practice and work submaximally – 4 minutes practice Don’t skip progressions and don’t try phase 5 unless you’ve done these planks before Skill/Strength DB Box...
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WOD – 196.8 –
Durability 1-Legged Hip Lift Hold – 30 seconds per leg x 2 sets – no rest Skill/Strength 1-Arm Alternating DB Power Snatch 5 sets of 10 reps – 1 min rest b/w sets Looking to practice this movement with...
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WOD – 196.9 –
If you want a hard workout the day before your big Open Performance, not to worry. We can expect a regular diet of sleds, bikes and rowers on Thursdays. For those who want to maximize their Open score,...
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OPEN WOD 18.1
LETS DO THIS!!! 18.1 is here and it’s an ENGINE WOD with Toes to Bar, lots of rowing and a unique DB movement. “This workout falls right in the wheelhouse of what we train everyday” – Scott Smith,...
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WOD – 197.0 –
I know I speak for Ellen and everyone else on staff when I say how grateful I feel to be part of CrossFit Syracuse. The first Friday Night Lights of the 2018 Open was incredible. A big thank you to...
View ArticleOPEN WOD 18.1 – Round 2
Many of you are re-testers! There is one goal today, beat your previous attempt. Did you pace it just a little too slow and speed up a little too late? Did you finally find your Clean and Jerk...
View ArticleWOD – 197.1 –
Durability Prone Running Man on Box – 1 min AMRAP x 2 sets Skill/Strength 1 Set of 20 Alternating Front Rack Reverse Lunges Barbell must be taken from the floor We recently finished a long progression...
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WOD – 197.2 –
Durability 1-Arm Straight Arm Pulldown 2 sets to fatigue per side – no rest Skill/Strength Low Ring Chin-Ups 5 Sets of Strict Reps – 60-90 seconds rest b/w sets WOD 21 – 15 – 9 Push Press (95/65) Rx+...
View ArticleWOD – 197.3 –
Durability Side Plank – 30 seconds x 3 sets, no rest Skill/Strength Sprinter Warm Up WOD 2 Rounds 30 Hollow Rock 30 Burpees 60 Double Unders (Rx+ 120) 30 AbMat Sit-Ups 30 Sec Plank Hold Stay strict...
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WOD – 197.4 –
Durability Calf Raises – 2 Sets – just warm it up Skill/Strength Warm up & Go WOD 4 Sets – 2:30 Work – 7:30 Rest 8 Length Sled Walk (90/50) AMRAP Rowing in remaining time Scores from Wednesday...
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OPEN WOD 18.2
This is going to burn. Looking forward to some beautiful cleans! OPEN Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells Women use 35-lb....
View ArticleWOD – 197.5 –
Durability MB Pec Walk – Low Hold x 3 Minutes Skill/Strength Warm Up & Go WOD 20 Min AMRAP 25 KB Swings (53/35) 20 Tuck-Ups 15 Pull-Ups 10 Push-Ups Another amazing Friday Night Lights! Thank you...
View ArticleOPEN WOD 18.2 & 18.2a
OPEN Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men use 50-lb. dumbbells Women use 35-lb. dumbbells OPEN Workout 18.2a 1-rep-max clean Time cap: 12 minutes...
View ArticleWOD – 197.6 –
Durability T Iso Hold – 90 Seconds Skill/Strength Sled Rope Pull – 10 Min AMRAP WOD 1 Round 40 Pull-Ups 40 Deadlifts (185/125) 40 DB Anchored AbMat Sit-Ups 40 Deadlifts 40 Pull-Ups Great work on 18.2...
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WOD – 197.7 –
Durability Band X Walk – 1 min AMRAP x 1 set Front to Back Scale – 1 min per leg x 1 set Skill/Strength Warm Up & Start WOD 4 Stations – 1 Minute Per Station – 30 Seconds Rest b/w Stations – 3...
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