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WOD – 202.8 –
Durability Plank & Band X Walk – 1 min per movement x 2 rounds Skill/Strength Warm Up and Organize and Practice WOD Station 1 – 100 DB Flat Bench (50/35) Rx+ Go Heavier Station 2 – Sled Rope Pull –...
View ArticleWOD – 202.9 –
Durability 1-Arm Straight-Arm Banded Pulldown & 1-Legged Hip Lift Foot Elevated 1 Minute per Limb x 1 Set Skill/Strength Deadlift – Quickly build up to a Heavy Single We have plenty of barbell...
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WOD – 203.0 –
Durability Bottoms Up KB Single Arm Overhead Carry – work up to something challenging for 20 to 30 seconds per hand Skill/Strength Push Press – Build up to a heavy set of 5 reps, then -10% for 3 more...
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WOD – 203.1 –
Durability Band Pull-Apart & Pec Walk – 1 minute per movement x 1 set Skill/Strength 1-Arm DB Overhead Squat -Practice & Discuss Scales with Coach -Work up to WOD weight -Build up to a heavy...
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WOD – 203.2 –
Durability Prone Running Man – 1 min AMRAP x 2 sets – 1 min rest -Good drill to warm up the hamstrings, hips and low back while moving in and out of terminal hip extension, a position you’ll need warm...
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WOD – 203.3 –
Durability Bear Crawl! Skill/Strength Warm up Team up Partner WOD 40 min AMRAP 2000 Meter Row 100 Burpees 10 Lengths Sled Drag (90/70) 250 Meter Run For the row, burpees and sled, only 1 athlete per...
View ArticleWOD – 203.4 –
Durability Plate Pinch Carry – see how heavy you can get for 30 seconds Skill/Strength 2 Unbroken Round – Heavy as possible 4 Deadlift 3 Hang Power Clean 2 Shoulder to Overhead WOD 15 Rounds 4 DB...
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WOD – 203.5 –
Durability Leg Lift Hip Extensions – 3 to 5 sets to fatigue Skill/Strength Long Warm Up WOD 3 Rounds 12 Toes to Bar 35 Thrusters (45/35) Immediately followed by 3 Rounds 12 Dumbbell Box Step Overs...
View ArticleWOD – 203.6 –
Durability Double to Single Arm Band Pulldown – 2 min x 1 set Skill/Strength Power Clean and Jerk -quickly work up to a heavy single My good friend Dmitry showing us how it’s done! WOD 1 Round 30...
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WOD – 203.7 –
Durability Seated Box Jumps 5 sets of 4 Reps – Challenging height with short rest b/w reps Skill/Strength Back Squat 3 sets of 5 reps WOD 2 Rounds 60 Second Hang 50 DB Goblet Squats (50/35) Rx+ 75 40...
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WOD – 203.8 –
Today is not your typical CrossFit workout. Today is a “Structural Day” where the goal is to build resilience, balance and functionality. Typical CrossFit workouts certainly accomplish those three...
View ArticleWOD – 203.9 –
Durability Barefoot 1-leg Balance – 1 minute per leg Skill/Strength Warm Up WOD 1 Round 1 Hill Run Immediately followed by 3 Rounds of 50 AbMat Sit-Ups 100 Double Unders Immediately followed by 1 Hill...
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WOD – 204.0 –
Durability Single Leg RDL + Skater Squat 1 Minute per side x 1 set – Use AbMats to make the skater squat easy Skill/Strength Squat Clean – Build up to a heavy single, then take 10-15% off and complete...
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WOD – 204.1 –
Durability Band Pull-Apart + High Attachment x 90 seconds x 1 set Skill/Strength Warm Up WOD 1 Round 50 Box Jumps (24/20) Rx+ 30/24 50 Inverted Row on Low Rings 50 Box Step Overs (50/35#) + 20/20″ 50...
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WOD – 204.3 –
Durability Band X Walk + Straight Leg Raise Skill/Strength Warm Up WOD 3 min AMRAP Burpees 2 min AMRAP Wall Ball (20/15) 1 min AMRAP Air Bike (1 Cal = 1 Point) —-2 min Rest—- 3 min AMRAP Wall Walks 2...
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WOD – 204.3 –
Durability Single Leg RDL + Skater Squat 1 min per leg x 1 set Skill/Strength Front Squat 1 Rep Max, then -15% for 2 more sets of 1 rep USA USA USA!!! @mattiecakesssss (69kg, @hookgripusa) clean and...
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WOD – 204.4 –
Durability 3 Way Band Pull-apart – 10 High, 10 Middle, 10 Low x 3 sets – short rest Skill/Strength Bench Press – Work to a 3 Rep Max, then -10% for 3 more sets of 3 reps WOD 20 Min AMRAP 15 Deadlifts...
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WOD – 204.5 –
Durability 1-Legged Banded Hip Flexion – 1 min per leg x 1 set Skill/Strength Warm Up WOD 4 Intervals – 4 Minutes of Work per Interval – 4 Minutes Rest 1 Min AMRAP – AirBike Calories 3 Min AMRAP – 25...
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WOD – 204.6 –
Durability Pinch Plate Carry and maybe some Plate flips! My dear friend Dmitry doing Dmitry type stuff…those plates are 55# each Curtam minha pargina @emerson_lpo_brasil @klokovd com anilhas de 25 kg...
View ArticleWOD – 204.7 –
CrossFit Syracuse highly encourages anyone who is interested and able to participate in Mega Murph to certainly take the leap tomorrow. If you cannot make it Saturday, then today is for you to get a...
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