Monthly Archives: November 2015

October Athlete of the Month – Bonnie Beers

Our October athlete of the month has been nominated by her peers for the honor many times over. In addition to being one of the fittest women in our gym, Bonnie Beers is the ultimate leader, friend and CFS ambassador. Whether a fellow athlete is feeling discouraged, it’s a new member’s first class, or a […]

WOD – 122.2 –

Skill/Strength 10 Minutes to build to a heavy Power Snatch WOD 17 min AMRAP 40 Pushups – 30 Snatch (75/45) – 30 Pushups – 30 Snatch (115/75) – 20 Pushups – 30 Snatch (135/95) – 10 Pushups – AMRAP Snatch 165/110)   Notes – If you don’t have strict pushups in this volume, then scale […]

WOD – 122.3 –

Skill/Strength Squat Clean – Build to a heavy set of 3 Touch-n-Go Reps in 10 minutes Finish the pull…get under it fast as possible… WOD 1 Round for time 15 Squat Cleans (155/105) 250 meter Run 12 Squat Cleans (155/105) 250 meter Run 9 Squat Cleans (155/105) 250 meter Run 6 Squat Cleans (155/105)

WOD – 122.4 –

Skill/Strength Push Press – 4 Sets of 6 Reps Each of your 4 working sets should be very heavy for 6 reps. Pick a weight that you risk missing the 6th rep. WOD 16 min AMRAP 1 min Box Jumps (24/20) 1 min KB Swings (53/36) 2 min Box Jumps (24/20) 2 min KB Swings […]

WOD – 122.4 –

Skill/Strength Push Press – 4 Sets of 6 Reps Each of your 4 working sets should be very heavy for 6 reps. Pick a weight that you risk missing the 6th rep. WOD 16 min AMRAP 1 min Box Jumps (24/20) 1 min KB Swings (53/36) 2 min Box Jumps (24/20) 2 min KB Swings […]

The Official CrossFit Syracuse Triathlon

Skill/Strength All you non-runners, make sure to take a lax ball to your lower leg during the warm-up.  This includes the front, back and sides of your lower leg as well as the bottom of your foot. Lax Ball to the chest/shoulders/lax – HARD! WOD – The Official CFS Triathlon 10 min AMRAP – Rowing (meters) […]

WOD – 122.5 –

Skill/Strength Power Snatch – Build to a heavy Single in 10 minutes WOD 1 Round for time 20 Power Snatch (75/55) Rx+(115/75) 20 Thrusters 20 Power Cleans 20 Shoulder to Overhead 20 Front Squats   —At the top of every minute, complete 10 AbMat Sit-Ups— —First set of Sit-Ups starts at the 60 second mark— […]

WOD – 122.6 –

Skill/Strength Build up to your WOD weight for the Deadlift Warm up the other movements WOD 7 min AMRAP 10 Deadlifts (225/155) 7 Push-Ups   —3 min rest—   15 min AMRAP 10 Toes To Bar 20 Wall Ball (20/15) 30 Double Unders   To score this WOD, add complete rounds + all partial rounds […]

WOD – 122.7 –

Skill/Strength Give yourself the opportunity to realize glory. CrossFit Syracuse weightlifting meet tomorrow from 9 to 2. All ability levels welcome. WOD  

The CrossFit Syracuse Second Annual Weightlifting Meet!!!

Come one, Come all, and watch those CFS members brave enough to test their abilities in a formal weightlifting meet! Weigh-Ins at 9am Women start at 10am and men will start immediately after the woman finish! Good luck to all participants!  Thank you to all volunteers! To realize glory, you must leave your comfort zone!