WOD – 129.4 -
Skill/Strength Little Soft Tissue Work with Lax Ball - Quads & Gluts on the floor - T-Spine & Upper Traps on the wall WOD 3 Rounds for Time 25 Wall Ball (20/15) 25 Sumo Deadlift High Pull...
View ArticleWOD – 129.5 -
Skill/Strength Drill the KB Wall Ball Shot…It’s probably not what you think it is, check it out here WOD 1 Round For Time 50-40-30 KB Wall Ball Shot (53/36) AbMat Sit-Ups —At the start of every round,...
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WOD – 129.6 -
Skill/Strength Power Clean – Build to a heavy set of 3 Touch and Go Reps in 8 minutes WOD 3 min AMRAP x 5 sets – 1 min rest b/w each set 3 Power Cleans (135/95) 6 Burpees 9 Chest to Bar Pull-Ups...
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WOD – 129.7 -
Skill/Strength BENCH PRESS – Find your max in 10 minutes WOD 4 Rounds For Time 20 Back Squats (95/65) Rx+ (115/75) 15 Box Jumps (24/20) 10 Push Press (95/65) Rx+ (115/75) Scores from Tuesday
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WOD – 129.8 -
Skill/Strength Soft Tissue Work – 8 min High Hamstrings flossing with Barbell on Rack Quad flossing with Lax Ball on floor WOD For Time 1000 Meter Row 50 Alternating DB Reverse Lunges (30/20) Rx+ 35/25...
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WOD – 129.9 -
Skill/Strength KB Windmill – Fun move and great for learning now to pick up stuff from the floor while also holding stuff overhead… WOD 4 Stations – 1 Min Per Station – 15 Second Transition Time b/w...
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WOD – 130.0 -
Skill/Strength Barbell Warm Up -Hang Power Clean + OH -Power Snatch -Thrusters -Overhead Squats WOD For Time 30 Hang Power Clean + Overhead (75/55) Rx+ 95/65 30 Lateral Burpee Bar Hops —2 min rest— 20...
View ArticleWOD – 130.1 -
Skill/Strength Team Up & Warm Up WOD In Team of 3, complete the following work as fast as possible Row 3000 meters in 500 meter segments with athletes switching every 500 meters in a consistent...
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WOD – 130.2 -
Skill/Strength Lets play a little Box Ball!!! It’s a game…a fitness game. Enjoy WOD 21-15-9 Power Clean (135/95) Rx+ 155/105 Box Jumps (24/20) Burpees CrossFit Syracuse dominated every fitness...
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The 2016 Good Life Challenge Benchmark
The 2016 Good Life Challenge Benchmark Hello CrossFit Syracuse. The Skill/Strength today and the WOD today will both be retested in 4 weeks. As you can see, we will be building to a 2 rep max front...
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WOD – 130.4 -
Skill/Strength Kipping HSPU Practice – Short Skill Season WOD From 0:00 to 15:00 21-15-9 Deadlift (225/155) Rx+ 275/185 Strict Push-Ups (Rx+ Kipping HSPU) From 15:00 to 30:00 1 Round For Time 40...
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WOD – 130.5 -
Skill/Strength Warm Up & GO!!! WOD 2 min AMRAP AirBike Calories…immediately followed by 2 min AMRAP Sled Push —8 min rest— 4 Rounds 1 Calorie on the Bike = 1 Point 1 Length of the gym = 4 Points...
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WOD – 130.6 -
Skill/Strength Back Squat – Build to a heavy single quickly – Not a Max WOD 21-15-9 Squat Snatch (95/65) Rx+ 135/95 Wall Ball (20/15) Rx+ 35# to 9′ & 20# to 9′ Shoulder to Overhead (95/65) Rx+...
View ArticleWOD – 130.7 -
Skill/Strength Warm up the 1 Arm KB Swing + Ring Dips WOD 3 Rounds For Time 500 Meter Row 40 Alternating 1 Arm KB Swing (53/36) 30 Box Jumps (24/20) 20 Ring Dips If you are not capable of a ring dip...
View ArticleWOD – 130.8 -
Skill/Strength Warm Up & Go! WOD 4 Rounds For Time 50 Double Unders 20 DB Deadlifts (45/30) 16 Alternating DB Reverse Lunges w/ DB held at shoulders (45/30) 12 DB Push Press (45/30)
View ArticleWOD – 130.9 -
Skill/Strength Bent Over Barbell Row – Supinated Grip – 5 sets of 10 Reps – same weight across – 90 sec rest b/w sets WOD —From 0:00 to 15:00— 50-40-30-20-10 Double Unders Jumping Pull-Ups (Rx+...
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WOD – 131.0 -
Skill/Strength Front Squat Cluster 1.1.1 x 2 To complete a cluster set of three reps, the athlete must complete 3 reps with each rep separated by 10 seconds of rest (rack the barbell b/w each rep). For...
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WOD – 131.1 -
Skill/Strength Warm up to your working weight on the Deadlift We used this Deadlift weight last Wednesday for a total of 45 reps in the WOD. If you scaled the weight down last week and it was...
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WOD – 131.2 -
Skill/Strength Warm up All Movements and Enjoy WOD 20 min AMRAP 20 Barbell Overhead Alternating Reverse Lunges (55/35) Rx+ (95/65) 20 Windshield Wipers :O 20 Barbell Front Rack Alternating...
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WOD – 131.3 -
Skill/Strength Handstand Push-Ups Skill Session WOD 5 sets – 2 min rest b/w sets – report total time to complete or total reps completed – 30 min time cap 30 Wall Ball (20/15) 100 Double Unders 15...
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