Monthly Archives: November 2017

WOD – 189.6 –

Durability T-Drill – Accumulate 10 to 15 reps, starting slow and building speed as you warm up -I think we can fit three T-Drill set-ups in the main floor if we get creative! Skill/Strength Warm UP WOD 3 Rounds 2 min AMRAP – 1-DB Step Up (20/20″) 50/35 (1 Rep = 1 Point) 2 min […]

WOD – 189.5 –

Durability DB Arch Ups – 3 sets of 15-20 reps – short rest Skill/Strength Single Leg RDL – 3 sets of 7 reps – slow and light WOD 1 Round 40 Tuck Ups 50 Calorie Row 40 Deadlifts (185/125) 50 AbMat Sit-Ups 40 Deadlifts (185/125) 50 Calorie Row 40 Tuck Ups   Scores from Tuesday […]

WOD – 175.6 – RETEST!

O Yeah! Durability  1-Leg MB Hip Lift – 1 min per leg x 1 set Skill/Strength Back Squat 3 Sets of 7 Fast Reps – little to no rest at the top of each rep WOD – 175.6 ReTest 3 Min Work – 2 Min Rest x 6 Rounds 25 Wall Ball (20/15) 15 Burpee […]

WOD – 189.4 –

Durability 1-Arm Bottoms Up KB Walk – 1 min per arm – heavy as possible x 1 set Skill/Strength Strict Overhead Press – 5 Rep Max – from the floor -15% of your 5RM for 2 more sets of 5 reps with last set 5+ WOD For Time 21 – 15 – 9 Shoulder to […]

WOD – 189.3 –

Durability Hip Lift March – 2 min AMRAP Skill/Strength Practice the 1-Arm KB High Pull + Snatch WOD 3 Rounds 30 KB Reverse Lunges (53/35) Rx+ 70/53 30 1-Arm Alternating KB High Pull (Rx+ KB Snatch) 60 Double Unders (Rx+ 120)   If you’re interested in learning how to perform a KB Snatch, then first perfect […]

WOD – “Jon Diaz” –

Jon Diaz, a local CrossFitter, lost his life last year on the night before Thanksgiving in a tragic altercation downtown Syracuse in Armory Square. The friends of Jon Diaz asked us all to do his WOD in his memory. Durability  Barefoot Single Leg RDL 2 Min AMRAP per leg -Every time your opposite leg touches the ground, […]

WOD – 189.1 –

Durability Prone DB Cuban Press – 3 sets of 15 reps – short rest A post shared by Rob Blackwell (@robblackwell) on Nov 21, 2017 at 3:45pm PST Skill/Strength Barrier Partner Medball Toss – 3 Min AMRAP -Stack 3 boxes as high as possible (90″) -Teams can decide how heavy they want to go with their […]

WOD – 189.0 –

Durability Straddle Side Plank – 30 seconds per side x 2 sets Skill/Strength  Warm Up and Organize WOD For Time 21-15-9 Thruster (95/65) Pull-Ups (Rx+ Chest to Bar) immediately followed by 30-20-10 Front Rack Alt. Reverse Lunges (95/65) Lateral Burpee Bar Hops immediately finally followed by 8 Wall Walks I hope everyone enjoys their time at […]

WOD – 188.9 –

No Durability…No Skill/Strength…Just this WOD 4 Sets – 4:00 Work – 8:00 Rest 2:30 AMRAP – AirBike (1 Cal = 1 Point) immediately followed by 1:30 AMRAP – Sled Push (1 Length = 10 Points)   Scores from Tuesday

WOD – 188.7 –

Durability Band X Walk – 2 min AMRAP x 1 set Skill/Strength Every Minute on the Minute x 10 1 Power Clean + 2 Hang Power Clean Start at 65% of your best Power Clean & build if you can WOD For Time 150 Muscle Cleans (55/40) Rx+ 200 reps   Can’t wait to watch this […]