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WOD – 123.5 -
Skill/Strength A little Front Rack Mobility and then… Front Squat Work to a Max in 12 minutes WOD 5 Rounds for time 10 Thrusters (95/65) Rx+ (115/80) 15 Box Jumps (24/20) Rx+ (30/24) 20 Burpees...
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WOD – 123.6 -
Skill/Strength Single Leg KB RDL – to really get those hams and gluts rocked up while giving the low back a little breather 5 sets of 8 reps – no rest b/w legs – 1 min rest b/w sets – As heavy as...
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WOD – 123.7 -
Skill/Strength 6 Minute Farmers Carry Relay – In teams of 3, complete as many gym lengths as possible, with one athlete working at a time, while holding 1 KB in each hand (70/53). WOD 5 Stations – 90...
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WOD – 123.8 -
Skill/Strength Muscle Up Drills on the Low Rings – 12 min Run Time Muscle Ups….strict WOD 10 min AMRAP 20 Alternating DB Reverse Lunges (45/30) 5 Muscle Ups —3 min rest— 10 min AMRAP 20 Alternating...
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WOD – 123.9 -
Skill/Strength Squat Clean – Build up to your working weight for the WOD Warm up and practice the various Dip options and decided which one works best for you WOD For Time 3 Rounds 15 Tuck Box Dips...
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Skill/Strength Team Up and Get Going WOD In Team of Two – Complete the following work in the following order with only 1 athlete working at a time. 4000 meter Row 70 Farmers Carry Lengths (53/36) Use...
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WOD – 106.8 ReTest -
Skill/Strength Warm Up and Get It WOD – 106.8 ReTest – From May 2015 6 Intervals – 90 Seconds of Work (Hard Work) – 4:30 Rest Row (200/150 meters) AMRAP Sled Push In Remaining Time -1 Length = 1 Point...
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WOD – 124.1 -
Skill/Strength Back Squat 3 sets of 5 Reps – 70 to 80% for all sets -If your 1 reps max is obsolete, then don’t be afraid to slap some more plates on the bar WOD 5 Rounds for time 10 Front Squats...
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WOD – 124.2 -
Skill/Strength Warm Up the 1 Arm DB Power Snatch Discuss Scales for the Toes To Bar…Weighted Russian Twists Maybe :O WOD 20 min AMRAP 10 Toes To Bar 15 Burpees 30 Alternating 1 Arm DB Power Snatch...
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WOD – 124.3 –“Earn the Pie”
On behalf of the entire staff at CrossFit Syracuse, thank you all for making CFS so special!!! We have big plans for CrossFit Syracuse and we cannot wait to experience them all with our wonderful...
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WOD – 124.4 -
Happy Birthday Iris!! I hope this is what you had in mind when you asked for a birthday WOD!!! Skill/Strength 500 Meter Row – Time Trial – Try to Break your previous best WOD 1 Round for Time 2000...
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WOD – 124.5 -
Skill/Strength Hip Flexor Quad Stretch on Wall – You’re going to want those tissues open for 250 Air Squats WOD 5 Rounds for time 50 Air Squats 30 KB Swings (70/53) 30 Pull-Ups Notes – The gym has...
View ArticleWOD – 124.6 -
Skill/Strength BENCH PRESS – 5 sets of 10 reps WOD 12 Min AMRAP 30 MedBall AbMat Sit-Ups (20/15) 20 Box Jumps (24/20) 10 Burpees
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Skill/Strength Squat Snatch Build to a heavy set of 2 in 10 minutes WOD 5 Rounds for time 10 Squat Snatch (135/95) Rx+ (155/105) 50 Double Unders
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WOD – 124.8 -
Skill/Strength Front Squat 5 sets of 1 Rep Two options here. Build up to a max by set 3 and the perform 2 more sets at lighter loads or do the same weight across all 5 sets at 90%+. Boyanka Kostova...
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WOD – 124.9 -
Skill/Strength ROPE CLIMB “We have ropes with knots and ropes without. Erase your fears and forget your doubt. You will not fall, there will be no tears. If you reach the top, prepare for cheers....
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WOD – 125.0 -
Skill/Strength Warm Up & Organize WOD 14 min EMOM ODD Minutes – 16 Single Arm Front Rack DB Reverse Lunges (45/30) EVEN Minutes – AMRAP Rowing Calories —6 min Rest— 8 min EMOM ODD Minutes – 10 Toes...
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WOD – 125.1 -
Skill/Strength Deadlift – Build to a heavy single in 10 minutes WOD 4 Stations – 1 min per station – zero transition time – 4 Rounds Station 1 – KB Goblet Squats (53/36) (1 rep = 1 point) Station 2 –...
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WOD – 125.2 -
Skill/Strength Warm Up WOD 100 Burpee Pull-ups for time – 30 min time cap To scale this workout, you can use a low bar that you can hold while standing on the floor and you can always do ring rows....
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Skill/Strength Team Up & Warm Up WOD “WOD for Megan” Courtesy of CrossFit Garden City In teams of 2 complete: 60 DB Step Ups – 20″ Box (45/30 each hand) 60 DB Hang Clean & Jerk (45/30 each...
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