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WOD – 131.4 -
Skill/Strength Warm up the Barbell WOD 21-15-9 Hang Power Snatch (95/65) Pull-Ups —5 min rest— 21-15-9 Hang Power Cleans (135/95) Toes to Bar —5 min rest— 21-15-9 Deadlift (195/135) V-Ups Report...
View ArticleWOD – 131.5 -
Skill/Strength Warm Up and Start Also, there are 19 people signed up for the 10am today (as of last night). By this point, it will be warm enough to run outside and at this point, the gym will still...
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WOD – 131.6 -
Skill/Strength Front Squat – Build to a heavy single. Ideally, build up to #5 more than your benchmark weight for 1 rep instead of 2 reps. WOD “Gracie” My baby Gracie turned 2 last week and this...
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WOD – 131.7 -
Skill/Strength Muscle Up Drills – Low Rings – 10 Min Run Time WOD 20 Min AMRAP 8 Chest to Bar Pull-Ups (Rx+ 2 Muscle Ups) 8 Box Jumps (24/20) 16 KB Swings (53/36) Rx+ (70/53) Scores from Monday’s...
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WOD – 131.8 -
Skill/Strength Pistol Progression - Candle Stick Roll to Pistol - Pistol of side of Box - Band Assisted Pistol WOD 5 Rounds For Max Reps 1 min – Alternating Pistols 1 min – Burpees 1 min – Thrusters...
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WOD – 131.9 -
Skill/Strength Warm Up to WOD Deadlift Weight You all might be seeing a pattern here with the deadlifts. Two weeks ago with did this weight range for a total of 45 reps in a WOD and last week it was a...
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WOD – 132.0 -
Skill/Strength Double Under Skill Work Triple Under Skill Work )))) WOD 1 Round For time 21 Shoulder to Overhead (115/75) Rx+ 135/95 100 Double Unders 15 Shoulder to Overhead (115/75) Rx+ 135/95 100...
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WOD – 132.1 -
Skill/Strength Lax Ball or Golf Ball to Mid Back on Floor – 4 min Run Time WOD For Time 30 KB Goblet Squats (53/36) Rx+70/53 30 Burpees 20 KB Goblet Squats (53/36) Rx+70/53 20 Burpees 10 KB Goblet...
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WOD – 132.2 -
Skill/Strength Warm Up and Begin WOD 5 Rounds For Time 20 Calorie Row 15 Box Jumps (24/20) 10 DB Box Step Overs (24/20) (30/20#) 5 DB Renegade Rows (30/20#) Scores from Saturday
View ArticleWOD – 132.3 -
Skill/Strength Front Squat – Try to complete 3 or more reps with 5 LBS less than your benchmark weight. In other words, use 5 LBS less than your 2 reps max from 3 weeks ago and attempt to complete 3 or...
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WOD – 132.4 -
Skill/Strength The Barbell Glute Bridge – 10 Minutes of Fun Time I am a firm believer that we all need to be doing specific work to bring up our glutes, especially if you have a desk job. Today we...
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WOD – 132.5 -
Skill/Strength Warm Up & GO!!! WOD 2 min AMRAP AirBike Calories…immediately followed by 2 min AMRAP Rowing Calories —8 min rest— 4 Rounds Add up all your calories for a total score. Heat Start...
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WOD – 132.6 -
Skill/Strength Front Rack Mobility – 10 min Run Time WOD 20 min AMRAP 100 Wall Ball (20/15) 50 Box Jumps (24/20) 25 Hang Squat Cleans (135/95) Scores from Wednesday
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WOD – 132.7 -
Skill/Strength Front Squat 2 sets of 2 Reps at 5 to 10# less than your benchmark weight If you did not do the benchmark, then I want two sets of 2 reps at a challenging but not maximal effort OPEN WOD...
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WOD – 132.8 -
Skill/Strength Warm Up and Start WOD 6 Min AMRAP – 6 min Rest x 3 Rounds 1000/800 meter Row 50 Double Unders AMRAP KB Swings (53/36) Scores from Friday
View ArticleWOD – 132.9 -
Skill/Strength Extra Mobility – Soft Tissue – Front Rack Work Prepare for the Clean Life Challenge Retest on Monday WOD 4 Stations – 2 min Per Station – 30 Sec Transition Time Station 1 – AirBike (1...
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The Good Life Challenge Benchmark RETEST!!!
The 2016 Good Life Challenge Benchmark Remember CFS, one of our goals is to increase everyone’s squat weight today by 5lbs. over the course of 4 weeks. I am going to give you all another opportunity...
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WOD – 133.0 -
Skill/Strength Power Snatch – Build to a heavy single in 10 minutes Mattie Rogers, new American Record Holder…might want to skip the kilo to pounds conversion fellas… WOD 3 Rounds 12 Power Snatch...
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WOD – 133.1 -
Skill/Strength Warm Up & Start WOD 4 Station – 90 Seconds Per Station – 30 Seconds Rest b/w Station – 4 Rounds Station 1 – KB Swings (53/36) Rx+ 70/53 (1 Rep = 1 Point) Station 2 – Shuttle Run (1...
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WOD – 119.6 ReTest -
Special Note About The 2016 Open at CrossFit Syracuse Dear Athletes, Everyone who is taking a class must sign up in advance. If you sign up, please attend or please take yourself off the list as soon...
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