Happy Birthday WOD for Coach Sarah!
Today is Coach Sarah’s BIRTHDAY!!! Happy birthday Sarah and thank you very much for bringing your talents to CrossFit Syracuse! To many more birthday WODs at CFS!!! Durability Barbell Snatch Grip Raise...
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WOD – 214.9 –
Durability MB Hot Feet Shoulder Toss 10 reps per side x 3 sets – set 1 is warm up – all reps are submaximal Skill/Strength Warm up WOD 2 Rounds 10 L-Pull-Ups 20 Sumo Deadlifts (265/175) Rx+ 315/225...
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WOD – 215.0 –
Durability Sled Drag – 3 sets of 3 lengths Skill/Strength Death By AbMat Sit-Up + 3 Burpee Buy-In WOD 1 Round 150 Alternating DB Reverse Lunges (50/35) 50 Burpees Athletes, hold DBs at your sides for...
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Durability Band Pull-Apart x 1 minute x 1 set 1-Arm OH KB Carry (Heavy) x 1 min per arm x 1 set Skill/Strength Strict Overhead Press – 5 sets of 5 reps Not what we are doing today but this needs to be...
View ArticleWOD – 215.2 –
Durability Band X Walk – 2 min x 1 set Hip Lift – 2 min x 1 set Skill/Strength Warm Up and Get It WOD 4 Rounds 1 Minute AMRAP – AirBike (1 Cal = 1 Point) 1 minute rest 1 Minute AMRAP – Box Jumps...
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WOD – 215.3 –
Durability Weighted Side Plank – 20 seconds per side x 2 sets Skill/Strength Double Barbell Deadlift – Work up to something heavy in 10 minutes or less View this post on Instagram Double Barbell...
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Durability Arch Hold – 3 min AMRAP – 1 set Skill/Strength Warm Up WOD In Teams of Two, row 6000 meters as fast as possible. Only 1 teammate can row at a time and teammates can switch whenever they...
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September Benchmark ReTest!!!
Ok Folks, we spent quite a bit of programming on improving your L-Sit ability so lets show off today. If you want to attempt a more aggressive scale today than you did 30 days ago, that’s fine but it...
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WOD – 215.5 –
Durability Knees Up Bird Dog x 90 Seconds x 1 set Skill/Strength Sumo Deadlift -Work up to a heavy single, then -15% for 2 more sets of 3 reps -All reps are dead start Stefi Cohen folks, rewriting the...
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October Benchmark
Durability Prone Swim – light or unloaded – 2 minutes AMRAP – 1 set Skill/Strength 1RM Weighted Pull-Up For all athletes still working on their first strict pull-up, a cool way to max out today could...
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WOD – 215.7 –
Durability Single Leg RDL – 45 seconds per leg – 1 set – no sneakers Skill/Strength Tabata Hollow Rock -Try it straddled for a new challenge WOD 2 Rounds – 3 Stations – 3 Minutes Per Station Station 1...
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Durability Chris Hinshaw Running Warm Up Skill/Strength Ladders and Hurdles WOD 1 Round 1750 Meter Run 1 Hill Run The post WOD – 215.8 – appeared first on CrossFit Syracuse.
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WOD – 215.9 –
Durability 1-Arm DB Overhead Carry – 1 min per arm x 1 set Skill/Strength Power Clean + Strict Press – work to a max in 8 minutes Team WOD In team of two, complete the following work as fast as...
View ArticleWOD – 216.0 –
Durability DB Powell Raise – light weight, high reps, short rest x 2 sets Skill/Strength Warm Up and Go WOD 2 Rounds (Rx+ 3 Rounds) 35 Russian KB Swings (53/35) Rx+ 70/53 35 Burpees 35 Jumping Pull-Ups...
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WOD – 216.1 –
Durability Hip Lift March – 2 Min AMRAP x 1 set Skill/Strength Practice the complex and Warm up T2B or scales WOD 24 Min EMOM ODD Minutes – 1 Clean Deadlift + 3 Clean First Pulls + 1 Low Hang Squat...
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WOD – 216.2 –
Durability Banded Low Row x 2 mins x 1 set Skill/Strength Bench Press – Build to your heaviest set of 3 reps WOD 1 Round 50 Push-Ups (Rx+ Deficit Push-ups 25# plates) 1000 Meter Row 50 DB Push Press...
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WOD – 216.3 –
Durability Band X Walk – 2 Minute AMRAP x 1 Set Skill/Strength Back Squat – 5 Sets of 5 Reps Start at 75% of your 1 Rep Max and build in weight, if possible. WOD 1 Round – 10 Minute Time Cap 100 Air...
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WOD – 216.4 –
Durability Wrist Flexion and Extension with Barbell – 2 sets per movement – short rest Skill/Strength Warm up & Go WOD 1 Round 50 Burpees 50 KB Swings (53/35) Rx+ 70/53 50 Jumping Chest to Bar...
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WOD – 216.5 –
Durability Sled Drag w/ Ring – Light Sleds x 2-3 Lengths x 3 sets Skill/Strength Running & Agility Warm Up WOD 1000 Meter Run Immediately Followed By 30 – 20 – 10 DB Alternating Reverse Lunges...
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WOD – 216.6 –
Durability Prone Plank – 45 Seconds ON – 15 Seconds OFF x 3 Minutes Skill/Strength Warm Up & Organize Field Day WOD There are 10 events today and you can complete them in any order you like. There...
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