3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 170.3 –

April 23, 2017

Lax Ball Work on Lats & Upper Back - 4 min


Band Pull-Aparts - 2 min AMRAP


4 Rounds for Time - 3 min Rest b/w Sets

500 Meter Run

15 Pull-Ups (Rx+ C2B)

15 Shoulder to Overhead (135/95) Rx+ Push Press only...no jerks


Saturday Scores

WOD – 170.1 –

April 22, 2017

Banded Hip Flexor Stretch - 2 min Per Leg


Deadlift - 4 sets of 4 TnGo Reps - Building in weight

1st Set should be around 60% of your 1RM so not super difficult. Add weight for set #2 if you're feeling strong. Continue to add weight so long as form is perfect and bar speed is steady. Only final set of 4 should be a real challenge.


5 Rounds

12 Deadlifts (135/95) Rx+ 155/105

8 Hang Power Cleans

12 Box Jumps (24/20)


Scores from Friday

WOD – 170.0 –

April 21, 2017

Arch Hold + PVC - 2 Min AMRAP


Warm Up for the Murph Prep Masterpiece


25 min AMRAP

50 Thrusters (45/35)

50 Air Squats

100 Double Unders (150 maximum attempt)

50 AbMat Sit-Ups

25 Push-Ups

25 Burpees


Notes - Do not drop the barbell from overhead!


Scores from Thursday

WOD – 169.9 –

April 20, 2017

KB Cross Chop (53/35)

20 to 30 Reps Per Side x 2 sets

"Hold a weighted implement (kettlebell, plate, sandbag, medicine ball, etc.) in both hands with the feet shoulder width or slightly wider. Rotate the trunk to hold the implement at the side of one hip to establish the starting position. From here, rotate the trunk powerfully, pivoting on the foot away from which you’re rotating, and swing the implement across your body and up above the shoulder opposite the starting hip. Return to the starting hip with speed but in control—emphasize the power of the movement up to the shoulder rather than back down to the hip."

- catalystathletics.com


Warm Up


3 Min AMRAP - 3 Min Rest x 5 Rounds

16 Alternating DB Front Rack Reverse Lunges (50/35)

8 DB Shoulder to Overhead

AMRAP Calories in the remaining time


Scores from Wednesday

WOD – 169.8 –

April 19, 2017

Side Plank - 30 Seconds Per side - 3 sets - short rest b/w sides - short rest b/w sets


1 Arm DB Row x 12 to 15 reps x 5 sets

-Complete this work as fast as possible while making sure your reps are smooth and controlled

-Use a DB weight which allows you to complete the first 2 sets unbroken guaranteed


Alternating Double Tabata

8 min of 20 seconds WORK - 10 seconds REST (16 Total Rounds)

Toes to Bar

Sumo Deadlift High Pull (95/65)

---4 min Rest---


35 KB Swings (53/35)

25 V-Ups

15 Burpees


Score = Total Reps


Scores from Tuesday "Nancy"

WOD – 169.7 –

April 18, 2017

Half Kneeling,  Bottoms Up, 1-Arm, KB Overhead Press

3 sets of 6 to 8 reps


Strict Press - Build to an 8 rep Max

-You're going to have to guesstimate your goal weight

-You're warm up sets should give you a good idea of what you can achieve for 8 Reps



5 Rounds

Run 400 Meters (We will run 500)

15 Overhead Squats (95/65)


-We are working with the web site company to retrieve archived blog posts that didn't carry over to the new site. This issue will be resolved soon but till then, archived white board photos won't be available. Last time we did Nancy was 2015.


Scores from Monday

WOD – 169.6 –

April 17, 2017

30 Second Plank March + 5 Plank Walk Outs x 3 sets - 1 min rest b/w sets


Drill & Warm Up Power Clean to WOD Weight

Watch Ahmed Abdelaziz of Egypt Power Cleaning 418 lbs. From the floor, Ahmed's knees move backward till the barbell crosses the knee, after which point his knees move forward a bit. This allows Ahmed to use his knees and quads better at the power position. His set up is very clearly Chin Up, Chest Out, Quads ready to GO! As Ahmed raises the barbell from the floor, his shoulders and hips rise at the same speed, allowing him to keep his back angle steady. Ahmed knows how to finish like a pro with his chest facing the ceiling at the top of the clean.


20 Min AMRAP

1 Power Clean (185/125) Rx+ 225/155

1 Strict Push-Up Burpee Box Jump (24/20) Rx+ 30/24

2 Power Clean (185/125) Rx+ 225/155

2 Strict Push-Up Burpee Box Jump (24/20) Rx+ 30/24

3 Power Clean (185/125) Rx+ 225/155

3 Strict Push-Up Burpee Box Jump (24/20) Rx+ 30/24

etc. etc. etc. till the clock hits 20 min


My advice to is to (1) have zero misses on the clean (2) very clean, skillful, heavy reps. Those two goals will require anyone to SLOW DOWN. The Open is over and as far away as it will ever be. Now is the time to practice efficiency of movement. 


Scores from Sunday


WOD – 169.5 –

April 16, 2017

Lax Ball Work on Lower Body - 6 min Run Time

Distal Quads & Calves & Glutes on the floor

Hamstrings on a box


Single Leg DB RDL - 3 sets of 8 reps per side


1 Round

1000 Meter Row

100 Air Squats

50 Burpees to Overhead Target


Scores from Saturday

WOD – 169.4 –

April 15, 2017

Quadruped Crawl - Slow for 2 min


Warm Up


5 Rounds For Time

25 KB Swings (53/35) Rx+ 70/53

10 Toes To Bar

10 Push-Ups


Scores from Friday

WOD – 169.3 –

April 14, 2017

1 Minute Barbell Overhead March



Squat Clean and Jerk - 1 Rep Max in 12 Minutes

One of my favorite lifters, Clarence Kennedy. Interesting fact; Clarence is a Vegan!


3 Rounds for Time

10 Squat Clean & Overhead (155/105)

15 Burpee Box Jumps (24/20)


Scores from Thursday


1 2 3 160