Monthly Archives: October 2017

WOD – 188.0 –

Durability  Pallof Press – 30 second holds x 2 rounds Skill/Strength Warm up and Drill WOD movements WOD 4 Rounds – 4 Minutes Work – 2 Minutes Rest 10 Strict Chest to Bar Pull-Ups (Rx+ 5 Strict Ring Muscle Ups) 20 DB Floor Press (50/35) 10 Toes to Bar 10 Box Dips (Rx+ Ring Dips) […]

WOD – “Incredible Hulk” –

We asked and you answered!  As requested! Durability  Straddle Plank – 30 seconds per side Prone Plank – 30 seconds Reverse Plank – 30 seconds Skill/Strength Warm up the Barbell WOD “Incredible Hulk” 20 min AMRAP 5 Deadlift (115/75) 5 Hang Power Clean 5 Front Squat 5 Push Press 5 Back Squat   Scores from Sunday

WOD – 187.8 –

Durability  Band X Walk – 2 min Skill/Strength 1 Squat Clean + 4 Front Squats x 5 sets – start light and build to something hard by the final set – short rest WOD 3 Rounds 30 Alternating DB Reverse Lunges (50/35) Rx+ 40 Reps 15 Burpees   Scores from Saturday

WOD – 187.7 –

Durability  Side Plank + DB on hip x 30 seconds x 2 sets Skill/Strength  Banded DB Anchored AbMat Sit-Ups – 1 Min AMRAP TEST Athletes are not allowed to use their hands today WOD From 0 to 12 Minutes 2000 Meter Row – Attempt a lifetime PR From 12 Minutes to Done 3 Rounds 250 […]

WOD – 187.6 –

Durability  1 Legged Hip Lift – 1 min per side A Skip + B Skip + D Skip in a circle, all at the same time for 3 minutes Skill/Strength Warm Up for the WOD WOD 20 min AMRAP Starting at the front door of CrossFit Syracuse 1 Hill Run Immediately Followed By AMRAP in […]

WOD – 187.5 –

Durability  Agility Warm Up- I think it would be fun to add some basic jogging and agility drills to our general warm up. Today we will introduce some, enjoy. Skill/Strength  Warm up WOD Every 9 Minutes x 4 Sets Complete 39/29 Calories on the Erg Bike (L7-10/L5-7) Immediately followed by 25 Wall Ball (Rx+ 35) […]

WOD – 187.4 –

Mr. Magic Man aka The Matt Maggio Birthday WOD! Enjoy Brah Durability  1 Min Band Pull-Apart 1 Min Band RDL Skill/Strength Slow Pull Power Clean 3 reps per minute x 5 minutes WOD 4 Rounds – 1 Min Rest b/w Rounds 30 Calorie Row 20 Straight Leg Rocking DB Sit-Ups (50/35) 15 Power Cleans (155/105) […]

WOD – 187.3 –

Durability  Half-Kneeling Overhead Windmill – 20 reps per side x 2 sets – light weight A post shared by SOLACE (@solacenewyork) on Oct 23, 2017 at 5:45pm PDT Skill/Strength Push Jerk 5 sets of 1 Rep -Use the rig and the blocks WOD 3 Rounds (Rx+ 4 rds) 30 Shoulder to Overhead (95/65) 20 Box […]

WOD – 187.2 –

Durability  PVC Arch Hold – 1 Set for max time -use a 15# training bar if you’re keen on going a long time here Skill/Strength Organize and Warm Up Pro Tip – team up with someone of similar experience and ability TEAM WOD In teams of two, complete the following work while following the rules […]

WOD – 187.1 –

Durability Band X Walk – 2 min Skill/Strength  Warm up Squat Snatch – Drill with WOD weight WOD 20 min AMRAP 20 Air Squats (Rx+ 35) 30 Double Unders (Rx+ 45) 10 Squat Snatch (95/65) Rx+ 135/95) 25 Calorie Row 1 Ring Muscle Ups (Rx+ 5)   Scores from Saturday