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WOD – 219.3 –
Durability Side Plank x 45 seconds per side x 1 set Bird Dog x 90 seconds x 1 set Skill/Strength Double Under Skill Work WOD 4 Rounds – 40 second WORK – 20 second REST – Alternating Jumping Lunges (1...
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WOD – 219.4 – HAPPY THANKSGIVING
HAPPY THANKSGIVING! From the entire staff at CrossFit Syracuse, thank you all for being incredible members! Our gym is filled with supportive, positive and compassionate people. Thank you all for...
View ArticleWOD – 219.5 –
Durability Ring Rows – 3 Sets to fatigue Skill/Strength Warm Up WOD Part 1 4 Sets of 1-Arm Bent Over DB Row – 10 to 12 reps per set – 2 min rest b/w sets During each rest period, all athletes must...
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WOD – 219.6 –
Durability Arch Hold – 1 Min AMRAP x 1 Set Hip Lift March x 1 Min AMRAP x 1 Set Skill/Strength Hang Squat Clean – Work up to a 1 Rep Max in 10 Minutes WOD 17 min AMRAP 12 Hang Squat Cleans (115/75) 18...
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WOD – 219.7 –
Durability Weighted Prone Plank – 30 seconds x 3 sets Skill/Strength Team up and Organize WOD In teams of three, complete the following work as fast as possible while maintaining team work order at all...
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WOD – 219.8 –
Durability DB Hammer Curls + Banded Wrists – 2 Min AMRAP – Light Weight – Slow Reps – 1 Set Skill/Strength Warm Up for Strict Pull-Ups & Scales Warm Up barbell WOD 20 Min AMRAP 5 Strict Pull-Ups...
View ArticleWOD – 219.9 –
Durability Barbell Hot Potato – 2 min AMRAP x 1 set Skill/Strength Medicine Ball Tick Tack Toe Game Best of Three WOD 2 Rounds 35 DB Anchored DB Shouldered AbMat Sit-Ups (12/8) 20 Box Jumps (24/20) Rx+...
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WOD – 220.0 –
Durability Sled Drag Backwards w/ Ring x 1-2 laps x 3-4 sets Skill/Strength 5 Sets of 10 Walking Lunges w/ Dumbbells at Sides – Building Athletes, we are building up to one really challenging set of 10...
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WOD – 220.1 –
Durability Arch Hold x 3 Hard Sets – short rest Skill/Strength Practice DB Decline Floor Press & DB Devil’s Press WOD 21 – 15 – 9 DB Decline Floor Press (50/35) DB Devil’s Press Burpees Calorie Row...
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WOD – 220.2 –
Durability Wrist Flexion & Extension w/ Dumbbells – 2 sets per movement – light weight – high reps Straight Arm Banded Pulldown – 1 set to fatigue Skill/Strength 10 Min EMOM ODD – Strict Toes to...
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WOD – 220.3 –
Durability Front Rack Mobility Band Pull-Apart – 1 min AMRAP x 1 Set Skill/Strength Thruster – Work up to a heavy single from the rack in 10 Minutes Dmitry Klokov with his lifetime best Thruster 429#...
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WOD – 220.4 –
Durability Band X Walk – 2 min AMRAP x 1 set Skill/Strength Warm Up WOD 3 min AMRAP x 4 sets – 3 min rest 25 KB Sumo Deadlift High Pull (53/35) Rx+ 70/53 Immediately followed by either AMRAP Erg Bike...
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November Benchmark Retest!!!
Durability Band X Walk – 1 min Band Pull-Apart + External Rotation – 1 min Skill/Strength Front Squat – Work up to a Heavy Set of 2 Reps WOD 21 – 15 – 9 DB Thrusters (50/35) Toes to Bar (Rx+ Toes to...
View ArticleWeek of 12/3/18 Blueprint
Monday – November Benchmark Retest Tuesday – Cardio & Cardio Wednesday – December Benchmark – it has a Part A and a Part B both within a single time cap – the WOD portion has a weighted lunge that...
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WOD – 220.5 –
Durability 150 Lateral Plate Jumps – 10# plate – done quickly Skill/Strength Sled Rope Pull – 12 Min AMRAP Athletes, you will all be sharing a total of 5 sleds. Please complete 1 to 2 laps at a time...
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December Benchmark!!!
Durability Barefoot 1-legged Balance x 90 seconds per side x 1 set Skill/Strength Warm up for the WOD and the Barbell Complex WOD This is a 2 part workout with an 18 minute time cap Part 1 4 Rounds 20...
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WOD – 220.6 –
Durability Medicine Ball Pec Walk – 2 min x 1 set Skill/Strength Warm up & Get Ready to Bench! WOD 1 Round 50 Bench Press (135/95) Rx+ 155/105 75 Ring Rows 100 Hollow Rock Scores from the...
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WOD – 220.7 –
Durability 1-legged Hip Lift Hold – 1 min per side x 1 set Skill/Strength Warm Up WOD 1 Round – 20 min time cap 50 Low Hang Power Clean (95/65) Rx+ 115/75 50 Box Jump Overs (24/20) 50 Sumo Deadlift...
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WOD – 220.8 –
Durability Warm up for WOD…20 person classes need 33 minutes of complete this one Skill/Strength Repeat positive affirmations in your head Try not to think about how this WOD is going to feel WOD 3...
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WOD – 220.9 –
Durability Side Plank Raises – 10 reps per side x 3 sets – short rest Skill/Strength DB Wrist Flexion & Extension 3 Sets – Alternating Movements per set – Lighter DBs for Extension WOD 4 Stations –...
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