Monthly Archives: August 2015

WOD – 116.8 + Dirty WOD 2.2 –

Skill/Strength Power Clean & Jerk – Build to a Heavy Single WOD 1 Round for time 500 Meter Run 21 Power Clean & Jerk (155/105) 500 Meter Run 15 Power Clean & Jerk (155/105) 500 Meter Run 9 Power Clean & Jerk (155/105)   Dirty WOD 2.2  You Dirty Workers are going to start your […]

WOD – 116.9 –

Skill/Strength Tabata Bear Crawl for Max Distance – Crawl as fast and far as possible for 20 seconds, stop crawling for 10 seconds x 8 sets. WOD Annie 50-40-30-20-10 Double Unders AbMat Sit-Ups Immediately followed by 7 Rounds 20 Walking Lunges 9 Burpees   See you all for the Months Benchmark ReTest on Monday!!!

August Benchmark ReTest

Skill/Strength Build to a Max Rep Unbroken Set of Pull-Ups or Chest to Bar Pull-Ups or Ring Muscle Ups Use a band if that is the norm for you. Use the most difficult movement that you can successfully get multiple reps of in a row. Perform ring rows if pull-ups are still a work-in-progress. WOD […]

August Benchmark ReTest

Skill/Strength Build to a Max Rep Unbroken Set of Pull-Ups or Chest to Bar Pull-Ups or Ring Muscle Ups Use a band if that is the norm for you. Use the most difficult movement that you can successfully get multiple reps of in a row. Perform ring rows if pull-ups are still a work-in-progress. WOD […]

ReTet WOD – 42.2 + Dirty WOD 1.8 –

Skill/Strength Warm Up and Go PR WOD  “Kelly” 5 Rounds for time 400 meter Run (to the last drainage grate and back 2x = 400 metes) 30 Box Jumps (24/20) 30 Wall Ball (20/15)   We did the benchmark last on Aug 19th 2013 and here is the White Board from that day Dirty WOD  […]

WOD – 114.3 –

Skill/Strength Work Up to the Right Bench Press Weight for the WOD WOD For time 2k Row 30 Benchpress (Bodyweight / 75% Bodyweight)   The real goal of this workout is to row you’re best possible 2k Row (PR the row) and then slowly chip away at the 30 benchpresses.   Scores from Saturday “Kelly” […]

July Benchmark ReTest

Today we say farewell to a CrossFit Syracuse family, the Richelderfers are leaving for Washington State.  As a military man, we knew that Chris wasn’t going to stay forever but I know there are many CFS members who wish he was and the same goes for his wife Ashley.  Ashley CrossFit throughout her entire pregnancy […]

August Benchmark

Skill/Strength Build to a Max Rep Unbroken Set of Pull-Ups or Chest to Bar Pull-Ups or Ring Muscle Ups Use a band if that is the norm for you. Use the most difficult movement that you can successfully get multiple reps of in a row. Perform ring rows if pull-ups are still a work-in-progress. WOD […]

WOD – 114.4 –

Skill/Strength Warm Up and then do a test run of a single two min AMRAP here to get a feel for the workout WOD 6 Sets – 2 minutes per set – 2 min rest b/w sets Row 15 Calories / 10 Calories AMRAP Burpees in the remaining time   Scores from the August Benchmark…Great […]

WOD – 114.5 –

Skill/Strength Wind Sprint Test 20 lengths of the gym x 1 set for time Rules – Athletes must touch each wall with at least one hand Athletes are not allowed to jump off or rebound off a wall with their feet Please report times to the white board WOD 3 Rounds for time 500 Meter […]