Monthly Archives: October 2012

CFS Tough Mudder Team!

Member Dan Gosson is heading up a CrossFit Syracuse team for the Tough Mudder event in Buffalo July 27-28, 2013. Taken from “Tough Mudder events are hardcore 10-12 mile obstacle courses designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie.

WOD Books Are In!

CFS now offers custom WOD books for our members, jammed packed with useful information on movements and nutrition, as well as plenty of room to record your PRs and daily WODs! Workout tracking is an essential part of CrossFitting as it allows you to monitor your progress and stay motivated. Books are for sale at […]

WOD – 2.4 –

Skill / Strength / Circuit Push Press 4 x 5 – Use moderate loads.  Only go heavy if overhead position is good. 300m row  after each Push Press set WOD 21-15-9 KB Swing DB Thruster 800m run Buy out after the 21-15-9 is done

WOD – 2.5 – Tabata!

Skill / Strength / Circuit Skill Practice: Kipping Pullups (banded) Skill Practice: Double Unders WOD Tabata Interval (8 rounds at each exercise of 20sec. work to 10sec rest) Squat Thrust (burpee w/out the pushup) AbMat situp Air Squat (advanced athletes may do front squats with 45lb bar)

WOD – 2.6 – “Helen”

Skill / Strength / Circuit 90sec MedBall Rig Game + 90sec. max rep air squat – score number of pullup bars you covered x2 + #of squats WOD “Helen” 3rds for time 400m run KB swing 21 Pullups 12

WOD – 3.9 – Warm Weather in October = Running

Skill/Strength/Circuit Review the Push Press and Review the Kipping Pullup (banded if necessary) WOD 5 rds for time 400 m Run 21 Push Press (35/65) 12 Pullups 20 min Time Cap I am going to keep posting this video till I am satisfied that every member has seen it

WOD – 2.2 –

Skill / Strength / Circuit Back Squat 5×5  (2-3 minute rest) -Work on ankle mobility with lacrosse ball during rest WOD 15 minute AMRAP 30 plate ground to overhead 30 AbMat Situps 15 Burpees! 30 Wall Ball

WOD – 2.3 –

Skill / Strength / Circuit Pullup 5 x ME (Max Effort) 2-3 minute rest between sets  - Must be strict pullups, no kipping.  You may do banded pullups or ring rows. During Rest periods perform Lateral Plank Raises, 10 to 15 per side ( demo of move WOD 4 min AMRAP x3 with 2 min […]

WOD – 2.7 – Deadlift

Skill / Strength / Circuit Deadlift 5×5 – rest 2 to 3 minutes During rest period work on Pullup Negatives (banded if necessary) or Ring Row Negatives – 2-5 reps per set WOD 3min AMRAP 500m Row Max Rep OH Squats rest 90 seconds 3min AMRAP 400 m Run Max Reps Front Squat rest 90 […]

WOD – 2.8 – The Filthy Fifty

Skill / Strength / Circuit Front Squat 5×5 rest 2-3 minutes During rest perform one set of max effort pushups WOD Filty Fifty For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions […]