Monthly Archives: December 2013

WOD – 52.7 –

Skill/Strength  Drill the Power Snatch – Build up to weight for the WOD WOD 3 Rounds for time 15 Power Snatch (135/95) 50 Double Unders   November Benchmark ReDo on Monday

November Benchmark ReDo – 49.9 –

November Benchmark ReDo Skill/Strength  Warm Up for the WOD WOD Open WOD 12.3 18 min AMRAP 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toes to Bar   Scores from the first attempt at the November Benchmark   Some of the top CFS scores were 8 to 9 rounds.  Here is what 15 rounds […]

WOD – 39.5 – ReDo

Skill/Strength 15 Minutes to Find your heaviest weight for the following complex 1 Power Snatch + 2 Overhead Squats -If you cannot load the overhead squat, then perform your heaviest 3 Rep Touch and go Power Snatch instead WOD 15 min AMRAP 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Lateral Barbell Burpees -If […]

WOD – 52.9 –

Skill/Strength Extra Mobility – 8 min run time -Quad/Hip Stretch on Wall with Band Traction – 1 min per leg -Anterior Cross Stretch on Foam Roller – 2 minutes -Banded Ankle Stretch off Rig – 1 min per leg WOD 4 Rounds for time 15 KB Swings (53/36) 20 Air Squats 15 DB Hang Muscle […]

WOD – 53.0 –

Friday is the December Benchmark Skill/Strength Warm Up for the WOD WOD Partner “McGhee” 30 min AMRAP 5 Deadlifts (275/185) 13 Pushups 9 Box Jumps (24/20) One partner will complete an entire round. When partner 1 is done, partner 2 will begin and complete an entire round while partner 1 rests. Continue for 30 minutes. […]

WOD – 53.1 –

December Benchmark Skill/Strength 2 min of Dynamic Effort AbMat Situps for Max Reps…the first part of the Dec Benchmark – Blue Band Around the Shoulders – Orange Band attached to the Rig – AbMat 3 Feet from the Rig Video Demo December Benchmark WOD 14 min AMRAP 40 Burpees 30 Thrusters (45/35) 30 Burpees 30 […]

WOD – 53.3 –

Skill/Strength Extra Foam Rolling & Static Stretching -Ankle Stretch off rig with Band – 1 min per leg -Hip Stretch against wall – 2 min -Chest stretch off rig – 1 min per shoulder WOD 4 Station – 1 min per station – AMRAP for total reps – 4 Rounds Station 1 – MB V-Ups […]

WOD – 53.4 –

Skill/Strength 6 min of extra soft tissue -Lax Ball to the Lats on the ground -Lax Ball to the Calves WOD 20 min AMRAP 12 Chest to Bar Pullups 24 Box Jumps (24/20) 12 DB Push Press (45/30)   Congratulations to all the ladies who competed this weekend at CrossFit Boomtown in Rochester. Way to […]

WOD – 53.5 – A Farewell WOD

A CFS original, Anthony Nolan, is leaving Syracuse and this WOD is dedicated to him.  This is the Anthony who typically dominates the male side of the white board and this WOD clearly favors his strength…good luck guys. Skill/Strength Back Squat x5x3 – 2 min rest -Three sets of five back squats -Each set should be challenging […]

WOD – 53.6 –

Skill/Strength The 2013 CrossFit Syracuse InDoor Lateral Shuffle Championship Heats of 6 athletes will enter the arena…ready to battle…shuffle style Athletes will line up at the rig, all facing the front door 3-2-1 GO! Shuffle laterally 20 feet, bend over and touch the designated line, and then shuffle back to the start line, bend over […]