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WOD – 222.8 –
Durability Medicine Ball Pec Walk – 2 min AMRAP x 1 set Skill/Strength Slight Incline Bench Press – 5 sets of 5 reps – Building Athletes, start off with a weight that is sub-maximal for set 1 and...
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WOD – 222.9 –
Durability 2 rounds 1 Min Hollow Rock 1 Min Arch Hold Skill/Strength Team Up WOD In Team of Two, spend 15 minutes working the sled and then 15 more minutes rowing or biking continuously. Teams in the...
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December Benchmark ReTest!!!
Today we retest the December Benchmark WOD but on Wednesday we test the 2019 Annual Benchmark WOD!!! That’s right folks, every year we will create a single benchmark WOD that we will retest at the end...
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Week of 12/31/18 Blueprint
Monday – The December Benchmark RETEST!!! Tuesday – This a good WOD for folks who stayed up all the way to midnight! Wednesday – The CrossFit Syracuse 2019 Benchmark WOD! It’s a fun Chipper Thursday –...
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WOD – 223.0 –
Happy New Years CFS!!! I hope 2019 is a great year for you all!!! If you stayed up late last night, no worries, todays WOD is perfect for you. If you got to bed early to start 2019 off on the right...
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THE 2019 CrossFit Syracuse Benchmark WOD
Instead of doing a January Benchmark this month, we are going to do an Annual Benchmark Test that will be retested at the end of the year! If everyone likes it, then we might retest at the end of the...
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WOD – 223.3 –
Durability Side Lying Leg Raise – 1 min per side x 1 set 1-legged Barefoot Calf Raises – 45 seconds per side x 1 set Skill/Strength Bent Over DB Rows – 3 sets of 8 to 12 reps per arm WOD 1 Round 20...
View ArticleWOD – 223.4 –
Durability Alternating Limb Arch Ups – 2 minutes x 1 set Band Pull-Apart – 1 minute x 1 set Skill/Strength Block Deadlifts – Work up to a heavy single Athletes – use a 45# plate for you blocks today...
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WOD – 223.5 –
Durability Prone Plank + Knee Extension – 1 min x 1 set Skill/Strength Rope Climb Skill Session WOD 2 Rounds 5 Laps Goblet DB Walking Lunges (50/35) 20 Strict Pull-Ups (Rx+ 30) 60 Second KB Goblet Wall...
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WOD – 223.6 –
Durability Forearm to Hand Plank – 30 seconds x 2 sets Skill/Strength Warm Up for the WOD WOD 5 Stations – 1 Minute of Work per Station – 30 Second Transition – 3 Rounds Station 1 – Chaos Plank (Rx+...
View ArticleWOD – 223.7 –
Durability Pallof Hold – 30 seconds per side x 2 sets Skill/Strength 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat Build up to a something heavy for this complex in 10 minutes Athletes can choose...
View ArticleWeek of 1/6/19 Blueprint
Monday – At least 1 person will lose their shit over a missed lift + gymnastics burner, super fun though! Tuesday – Light Bars, Cardio and Abs for a long time. Crowd pleaser! Wednesday – Cool looking...
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WOD – 223.8 –
Durability Prone Running Man on Box – 90 Seconds x 1 set Skill/Strength Warm Up for WOD WOD 1 Round 1500 Meter Row 50 Deadlifts (135/95) Rx+ 155/105 50 AbMat Sit-Ups 150 Double Unders 50 Sumo Deadlift...
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WOD – 223.9 –
Durability Sprinting Warm Up + Wrist Extension & Flexion w/ Barbell Skill/Strength Warm Up for the WOD WOD 3 Minutes of Work – 9 Minutes of Rest x 3 Sets Each 3 Minute period starts with 750/500...
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CrossFit Benchmark WOD –“CINDY”
Durability Hip Airplanes – 1 min per side x 1 set Powell Raise – Light Weight x 20+ reps per side x 2 sets Skill/Strength Back Squat – Work up to a heavy set of 3 reps, then 2 more sets of 3 at lighter...
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WOD – 224.0 –
Durability KB Wrist Lifts – 3 sets of 10 to 15 reps – short rest Skill/Strength Team Up & Warm Up WOD Teams of Two – 35 Min AMRAP 20 Laps KB Farmer Carry (53/35) Rx+ 70/53 150 Calorie Row 200...
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WOD – 224.1 –
Durability Arch Ups – 20 Seconds ON – 10 Seconds OFF x 4 Rds Skill/Strength Primer Sets WOD 5 Rounds 15 KB Swings (53/35) Rx+ 70/53 10 Burpee Box Jumps (24/20) Rx+ 30/24 Scores from Friday The post...
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REST DAY!!!
Stay warm, relax, and prepare to crush the week! Thank you to everyone who came to the party last night, it was a lot of fun! Thank you to all the members who volunteered, the gym looked incredible!...
View ArticleWOD – 224.2 –
Durability Bent Over DB Reverse Flies + Band – 2 min AMRAP x 1 set Skill/Strength Squat Clean & Jerk Work to a heavy single in 10 minutes WOD 3 Rounds 10 Squat Clean and Jerk (165/110) Rx+ 205/135...
View ArticleWeek of 1/14 Blueprint
Monday – Most common WOD format in the Open, Weightlifting + Gymnastics Couplet! Tuesday – A bunch of nasty 5 minute intervals Wednesday – Probably the 1st time many of you will DB Bench Press in a...
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