WOD – 197.8 –
Durability Side Plank Powell Raise – light for high reps x 2 sets Skill/Strength Long Warm Up WOD 20 min AMRAP 30 Wall Ball (20/15) 20 Burpees 10 Box Jumps (24/20) 30 Second Handstand Hold 20 Russian...
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WOD – 197.9 –
Durability Single Leg Hops – 20 per leg x 2 sets Skill/Strength Warm up & Go WOD 5 Minutes of Work – 5 Minutes of Rest x 4 Sets 400/300 Meter Row AMRAP in remaining time 6 Power Cleans (135/95) 6...
View ArticleOPEN WOD 18.3
Get your ropes greased b/c you’re going to be jumping today. 800 of anything is a lot. Good Luck to Everyone! “WORKOUT 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100...
View ArticleWOD – 198.0 –
Durability 3 Rounds Mash your calves on the roller 1 Legged Hip Lift – 20 per side Skill/Strength Block Pulls – practice and load up for the WOD If you know this one, build up to something heavy for a...
View ArticleOpen WOD 18.3
Get your ropes greased b/c you’re going to be jumping today. 800 of anything is a lot. Good Luck to Everyone! “WORKOUT 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100...
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WOD – 198.1 –
Durability Plank Hold + Weight – 30 seconds x 3 sets Skill/Strength Warm Up WOD 18 Min AMRAP 15 Handstand Push-Ups 15 Snatch (75/55) 30 Alternating Front Rack Reverse Lunges (75/55) 15 HSPU 15 Snatch...
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WOD – 198.2 –
Durability MB Pec Walk – 3 Minutes Skill/Strength Chin Over Bar Holds 1-Arm Ring Row Holds WOD 2 Rounds – First at 0:00, second at 10:00 – 1000 Meter Row 32 DB Thrusters (50/35) Scores from Monday...
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WOD – 198.3 –
Durability Side Plank – 30 seconds per side x 2 sets Skill/Strength DB Anchored Banded AbMat Sit-Ups Challenge 1 Min AMRAP WOD 2 Rounds 20 Burpee Box Jumps (24/20) 15 Hollow Rock 10 Toes to Bar 15...
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WOD – 198.4 –
Durability Hurdle Over & Under – 3 sets of 10 reps – If you loosen up and feel good, lower the level Hurdle over-unders in the power rack are a great way to integrate a lot of mobility work in one...
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OPEN WOD – 18.4 –
Well Well Well 18.4 starts with named WOD “Diane” but then moves onto something a little cray. CrossFit Syracuse has a policy that an athlete needs to demonstrate strict strength before having the...
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WOD – 198.5 –
Durability 3 Rounds done quickly with no shoes on…socks are required at all times on all athletes on all days 30 Second Band X Walk 20 1-legged Hip Lift per side 10 1-legged RDL per side Skill/Strength...
View ArticleOPEN WOD – 18.4 –
For many of us, this is not the type of workout that you do on a Friday and then again on a Sunday. If you got into weight 2 and went hard there, then a retest today is a stretch. If those warm-up...
View ArticleWOD – 198.6 –
Durability Prone Running Man – 30 second AMRAP x 3 sets Skill/Strength Sled Rope Pull – 10 min AMRAP WOD 12 Rounds (12 min time cap) 15 Thrusters (95/65) 10 Jumping Chest to Bar Pull-ups (Rx+ Chest to...
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WOD – 198.7 –
Durability Tabata Hollow Rock Skill/Strength Practice the KB Complex WOD 1 Round Every 7 Minutes x 4 Sets 10 x 1 KB Swing + 1 KB Lunge (R) + 1 KB Lunge (L) 10 Lateral Burpees Rower Hops 10 Calorie Row...
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WOD – 198.8 –
Durability Single Leg Romanian Deadlift – Barbell & Concentric Only 3 sets of 8 reps – 7/10 effort Skill/Strength Power Snatch – Work up to a heavy set of 3 reps -drop all reps & rest no more...
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WOD – 198.9 –
Durability Sprinter Drills Skill/Strength Warm Up & Go WOD 4 Sets – 2:30 Work – 7:30 Rest 3 Lengths Sled Push 350 Meter Erg Bike (L10/L7) AMRAP Double Unders in the remaining time Scores from...
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OPEN WOD 18.5 = 12.5 = 11.6
OPEN WOD 18.5 is Open WOD 12.5 is Open WOD 11.6….OMG!!! Stay efficient from rep 1 and you’ll get the best out of yourself! Good luck to all. “Complete as many reps as possible in 7 minutes of: 3...
View ArticleWOD – 199.0 –
Durability 1 Legged Hip Lift – 1 Min AMRAP per leg x 3 sets Skill/Strength Muscle Clean Practice this movement for 10 Minutes Muscle Cleans should be performed with light weight We are doing them today...
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OPEN WOD 18.5 = 12.5 = 11.6
The final days of the 2018 Open and what a wild ride it has been. If today is your first crack at this WOD, good luck and stay efficient. Have a pace strategy so you know when and where you will break...
View ArticleWOD – 199.1 – APRIL BENCHMARK
You request and we do. The monthly benchmarks are back! Also, rope climb warning for Tuesday. You MUST come in with some sturdy shin protection in order to climb the rope safely. The more coverage you...
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