Monthly Archives: September 2014

WOD – 85.3 – September Benchmark

September Benchmark  Skill/Strength 10 minutes to build up to your heaviest Hang Power Snatch and then Overhead Squat it as many times as possible We will retest this barbell complex with the same weight in 30 days. WOD  5 Rounds for time – 12 min time Cap 12 Deadlifts (135/95) 9 Hang Power Snatch (135/95) […]

WOD – 85.4 –

Skill/Strength Power test on the Rower – 10 Pulls to get your 500 meter Split Time as Low as Possible We will split up into groups so everyone has a partner who will be watching the monitor for you You have a total of 10 pulls to get the 500 meter split time as low […]

WOD – 85.4 –

Skill/Strength Power test on the Rower – 10 Pulls to get your 500 meter Split Time as Low as Possible We will split up into groups so everyone has a partner who will be watching the monitor for you You have a total of 10 pulls to get the 500 meter split time as low […]

WOD – 85.5 –

Beware CFS…the CrossFit Syracuse Triathlon is coming…it cannot be stopped Skill/Strength Front Rack Mobility – 5 min run time Pick your fav…Triceps mashing w/ Lax Ball on Box – Triceps Stretch w/ band – Kneeling Prey stretch WOD 1 Round for time 250 meter run 21 Thrusters (95/65) 500 meter run 15 Thrusters (95/65) 750 […]

WOD – 85.6 –

Skill/Strength Warm Up the Deadlifts and figure out weights for each athlete -Pick a weight where you can TnGo at least 12 reps when fresh WOD 4 AirBike Intervals, 2 min each with a 6 min rest b/w sets Each 2 min interval begins with 15 Deadlifts (225/155) AMRAP AirBike Cal in remaining time -Ideally, […]

WOD – 85.7 –

Calling All CFSers.  You have been invited to the most exclusive and exciting party of the Fall Season.  That’s right, the CrossFit Syracuse Ball!!!  October 18th at SKY Armory.  Tickets can be purchased on our schedule so just clink on October 18 and I’ll see you there.  I for one cannot wait to show off my […]

WOD – 85.8 –

Skill/Strength Get Warmed up and Set up for the WOD WOD 4 Stations – 3 minutes per station – 1 min rest b/w stations – 2 rounds Station 1 – Bear Crawl (From the Rig to the Barbells = 5 Points…big money) Station 2 – Alternating Reverse Lunges w/ Plate OH (45/25) (Right + Left […]

WOD – 85.9 –

Skill/Strength 10 min EMOM Odd Min – 30 Sec Hollow Rock – Scale to a Hollow Hold – Even Min – 20 sec Side Plank Right – 10 sec rest – 20 Sec Side Plank Left – 10 sec rest WOD 3 Sets – Each as Fast as Possible – 2 min rest b/w sets […]

WOD – 86.0 –

Skill/Strength 10 min to Build to a Hang Power Snatch Max WOD 15 min AMRAP 2 Overhead Squat (135/95) 6 Deadlifts (135/95) 12 Box Jump Overs (24/20)  

WOD – 86.1 –

Skill/Strength Warm Up for WOD THE CFS Triathlon is….still on the way.  Until it comes, you will have to settle for this little WOD 1 Round for time 750 meter Run 50 Pullups (Rx+ Chest to Bar) 100 Pushups 150 Air Squats (Rx Jumping Air Squats) 750 Meter Run   The new kid on the […]