Monthly Archives: May 2017

WOD – 173.5 –

Durability  Single Leg RDL – Barbell x 3 sets of 8 reps – 1 min rest – light weight Skill/Strength  Power Clean 5 RM Touch-and-G0 WOD 20 min AMRAP 5 TnGo Power Cleans (135/95) Rx+ 155/105 10 C2B Pull-Ups (Rx+ 5 Ring Muscle Ups) 40 AbMat Sit-Ups   Scores from “Jack Joseph” – When I […]

“Jack Joseph”

Just after 2pm yesterday, Jack Joseph Goldberg was born! Ellen did great and both baby and mama are happy and healthy. My first gift to Jack is his own CFS WOD, which is a very special one to me. It’s the 1st WOD of the 2009 CrossFit Games Northeast Regional and it almost killed me. […]

Happy Memorial Day

“In the truest sense, freedom cannot be bestowed; it must be achieved.” – President Franklin D. Roosevelt   Thank you to all the men and women who gave their lives for our freedom. Happy Memorial Day CrossFit Syracuse is close today.  

WOD – 173.4 –

Congratulations to all the athletes who participated in Murph and thank you to all those who donated their time to keep the event running smooth. It was a blast and very well run. Today’s workout is not for those who competed at Murph yesterday and those who did are more than welcome to row, bike, roll […]


Today we honor Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005. “This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing […]

WOD – 173.3 –

Durability  Band Pull-Apart – 2 min AMRAP Skill/Strength  Back Squat – 1 Very Heavy set of 5 Reps Warm up, pick a weight, crush it, don’t miss reps WOD 3 Rounds 15 Deficit KB Sumo Squat High Pulls (53/35) Rx+ 70/53 30 Jumping Air Squats 90 Single Unders   Notes – Athletes need to achieve […]

WOD – 173.2 –

Durability  1 Legged Wall Sit – 30 seconds per side x 1 set (keep other foot off floor and no, you can’t rest it on your working leg) 2 Legged Wall Sit – 60 seconds x 1 set Skill/Strength  Segmented Power Clean + Jerk – Build to a heavy single The purpose of this is […]

WOD – 173.1 –

Durability  Weighted Side Plank – 45 seconds per side x 1 set immediately followed by 1 Min Hollow Rock Skill/Strength  Warm up WOD WOD 1 Round 50 Calorie Row 50 Sit-Ups (Rx+ Tuck-Ups) 50 Goblet Alternating KB Reverse Lunges (53/35) Rx+ 70/53 50 Burpees 50 KB Swings   Yesterday we did a few wall ball and […]

WOD – “Kelly”

Classic CrossFit Benchmark WOD – 3rd Time at CFS Durability  Quad Stretch w/ Bench – 1 min per leg x 1 set Skill/Strength  Warm Up WOD – “Kelly”  5 Rounds 400 Meter Run 30 Box Jumps (24/20) 30 Wall Ball (20/15)   Scores from the last “Kelly” (Saturday WOD so light white board) Scores from first […]

WOD – 173.0 –

Durability  1 Single Leg RDL + 2 1-Arm DB Rows x 10 reps x 2 sets Skill/Strength  Sumo Deadlift Warm Up WOD 3 Rounds 30 Pull-Ups 7 Sumo Deadlifts (275/155) Rx+ 315/225   One of the best pound-for-pound deadlifts every completed. Ed Coan’s record lift stood for almost 26 years before being beaten this year. The […]