Monthly Archives: May 2015

WOD – 105.8 –

Skill/Strength Drill the DB Hang Squat Clean Thruster WOD 1 Round For Time 500 meter Med Ball Burden Carry (20/15) 30 DB Hang Squat Clean Thrusters (45/30) 250 meter KB Burden Carry (53/36)   Rules and Goals – Rule #1 – Try your best to not scale the first burden carry.  Goal #1 – Try […]

WOD – The JOJO –

HAPPY BIRTHDAY JOJO!!!  As the CFS Front Desk Concierge, Jojo get many perks.  Having a birthday WOD designed to highlight his strength is one perk.  Also making sure that his birthday WOD highlights the weaknesses of certain other members is another perk (naughty Joe!)  Sorry Patty Cakes! Skill/Strength 10 Laps to the Stop Sign and […]

Heart Games WOD – 15.1 + 15.1A

The American Heart Association has created a really cool 4 week long competition this is kicking off today.  It seems like approximately 20 gyms from all over Central New York are participating and we are lucky enough to be one of them.  The daily WOD for today, the next 2 Fridays and the final Tuesday […]

WOD – 106.4 –

Skill/Strength Parallette Challenge How Long Can You Hold It – Scale Straight Leg to Bent Knees if necessary WOD 4 Rounds for time 30 Alternating Barbell Back Rack Reverse Lunges (75/55) 60 Hollow Rocks 30 Pushups (STRICT AS ALL HELL!)   Scores from Friday Coming Soon

WOD – 106.5 –

Skill/Strength Warm Up The Moves WOD 5 Stations – 90 sec per station – 30 sec transition time x Station 1 – AirBike Station 2 – MB Ground to Overhead (50/35)  (Clean and Jerk it or Snatch it) Station 3 – Barbell Inverted Row Station 4 – Hang Power Clean (95/56) Station 5 – Rest […]

WOD – 106.8 –

Skill/Strength Warm Up and Get It WOD 6 Intervals – 90 Seconds of Work (Hard Work) – 4:30 Rest Row (200/150 meters) AMRAP Sled Push In Remaining Time -1 Length = 1 Point   HEAT START TIMES Heat 1 – 0:00 – 6:00 – 12:00 – 18:00 – 24:00 – 30:00 Heat 2 – 1:30 […]

WOD – 107.2 –

One year ago today, CrossFit Syracuse lost a special member.  Jeff Proietti was a beautiful person with a contagious energy that always brought up everyone around him.  Jeff’s memory was honored yesterday with a GoRuck Challenge, which requires some serious recovery time.  In the interest of having everyone who did the Ruck also participate in […]

WOD – 108.4 –

Skill/Strength Build to a Max Unbroken Set of Pull-Ups rest Build to a Max Unbroken Set of Wall-Ball -The gym record for pull-ups is 50+ and wall ball is 120+ WOD 4 Rounds for time 10 Pull-Ups (Rx+ C2B) 20 DB Shoulder to Overhead (40/25) 30 Wall Ball (20/15)

WOD – 105.7 –

Skill/Strength Back Squat Build to a 5 Rep Max, then take 10% off of that number and complete 2 more sets of 5 reps Yesterday we built to a 1 Rep Max Power Snatch and there were many PRs as well as some frustration, which is to be expected.  I thought it would be nice […]

WOD – 105.8 –

Skill/Strength Drill the DB Hang Squat Clean Thruster WOD 1 Round For Time 500 meter Med Ball Burden Carry (20/15) 30 DB Hang Squat Clean Thrusters (45/30) 250 meter KB Burden Carry (53/36)   Rules and Goals – Rule #1 – Try your best to not scale the first burden carry.  Goal #1 – Try […]