3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 193.7 –

January 19, 2018

Single Leg Anti-Rotation Scoop Toss - 3 sets of 10 reps per side - no rest

I think this is how grandma and grandpa danced when they were kids!

Back Rack Alternating Reverse Lunges - 1 Set of 20 reps

Next week we will max out this lunge for 1 set of 20 reps. Today we get close but keep a couple pounds off the bar.


3 Rounds

50 Alternating Reverse Lunges

25 Chest to Bar Pull-Ups


Scores from Thursday

WOD – 193.6 –

January 18, 2018

Side Lying Open Book - More T-Spine Mobility

2 sets of 12 reps per side


Warm Up & Go


5 Minutes of Work - 5 Minutes of Rest x 4 Rounds

40 Calorie Row

In the remaining time

AMRAP Sandbag Box Laps (1 Lap = 10 Points)


AMRAP Wall Ball (20/15) (1 Wall Ball = 1 Point)


In heat 1, 10 athletes will start with the 40 calorie row but only 5 of you will advance to the Sandbag Laps while the other 5 will advance to the Wall Ball. Those athletes who advanced to the Sandbag Laps in heat 1 will go to the Wall Ball in heat 2 and vice versa.


Scores from Wednesday


WOD – 193.5 –

January 17, 2018

Supine Straight Leg Single Leg Hip Extension March

3 Submaximal sets - short rest


Warm Up for WOD


For Time


Power Clean (115/75) Rx+ 135/95

1-Arm DB Shoulder to Overhead (50/35)

-immediately followed by


Sumo Deadlift (115/75) Rx+ 135/95



Dear athletes, please use a weight that you can cycle TnGo reps quickly instead of using a weight where you need to do simples early in the workout.


Scores from Tuesday - Congrats to everyone who summited the string! For those who are still working on their J-Hook, keep up the good work!



WOD – 193.4 –

January 16, 2018

Roll Out Arms with Barbell - 2 min


Rope Climb Skill

We will cover everything from the most basic foot lock to secure yourself on the rope for beginners as well as techniques athletes use for legless rope climbs.


20 min AMRAP

3 Rope Climbs (Rx+ 5 Climbs)

30 DB Anchored AbMat Sit-Ups

15 Step-Ups per Leg (45/35 barbell onto 20/20" boxes)


This is an advanced rope climb WOD considering the AbMat Sit-Ups and Step-Ups interfere directly with your ability to climb a rope. Shin protection is required and just 1 long sock might not be enough to prevent burns.


Scores from Monday

WOD – 193.3 –

January 15, 2018

Double Lax Ball T-Spine Mashing - 2 minutes


Overhead Squat - Work to a heavy single from the rack


4 Rounds

1 min AMRAP - Overhead Squat (95/65) Rx+ 115/75

1 min AMRAP - 1-Arm KB Swing (Rx+ KB Snatch)

1 min AMRAP - Burpees



- All reps equal one point

- This is a 12 minute workout and completed with a running clock

- Athletes must switch arms every 5 reps on the KB today


Athlete's, we are doing rope climbs tomorrow so bring lots of shin skin protection. Athletes without any shin coverage probably won't be allowed to climb so no one leaves their DNA on the ropes.


The CrossFit Syracuse community has a large population of members who do shift-work. The unique demands of being a doctor or nurse or first-responder often require people to work while their bodies are programmed to sleep. Getting back on a normal sleep schedule can be difficult after working nights.

Matt Chan, a fire fighter and CrossFit Games athlete, recently shared some of his strategies to help his body return to a normal wake/sleep schedule after having to work nights. Hopefully these tips can help some of you adjust from nocturnal back to diurnal as quickly as possible.

Tip 1 - Restrict all your eating to a 10 to 12 hour window with water being the only exception. For example, breakfast at 8 and dinner at 6.

Tip 2 - Expose your skin to sunlight as soon as you can upon waking. Open the windows or go outside but let your body know it's day time.

Tip 3 - Limit your exposure to artificial light after daylight hours. TV, cell phone, florescent and LED lighting etc. etc.

Hope these tips help!


Scores from Sunday

WOD – 193.2 –

January 14, 2018

Band X Walk - 2 min AMRAP


Warm Up & Go


2 Rounds

40 Cal Row

20 Push-Ups

20 V-Ups

20 DB Power Snatch (50/35)


Scores from Saturday

WOD – 193.1 –

January 13, 2018

PVC Thoracic Spine Mobility Movements - 3 minutes of playing with some of these


Practice some different Toes To Bar progressions like this one to teach basic position

And this drill to reinforce speed and rhythm of hip flexion for intermediate and advanced athletes

| TOES TO BAR DRILL | --------------------------- Having trouble with the cadence of #ttb swings? Try out this band drill to see if it helps set you in the right direction ------------------------------------------------- ▪️set the band up so it hits upperback. ------------------------------------------------- Why this helps: ✔️The band "forces" you to generate power from your lats/shoulders instead of hips ✔️After the toes make contact w the bar - the band "pushes" you into the arch & generates the correct cadence to your swing --------------------------------------------- 🔺This drill is shown with straight legs & the tuck/kick method. ----------------------------------------------- Check out my bio link for 2 FREE weeks...a program put together by me & Dr of PT @thebarbellphysio to build more strength in core/shoulders/lower body to make your training more effective & stay ahead of your injuries. ------------------------------------------------ 🔺HEAD OVER TO @cfgymnastics and click their bio link for MORE amazing courses! ----------------------------- #cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit 🎥@risingcrossfit

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20 Min AMRAP

25 Jumping Air Squats

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

10 Toes to Bar


Scores from Friday

WOD – 193.0 –

January 12, 2018

1-Leg Hip Lift - 1 min work per side x 1 set


Back Rack Alternating Reverse Lunges - 2 sets of 20 reps - submaximal


3 Rounds

30 DB Reverse Lunges (50/35) Open Standard for DBs

20 DB Shoulder to Overhead

10 Box Jumps (30/24)


Scores from Thursday

WOD – 192.9 –

January 11, 2018

Warm Up & Go


Warm Up & Go


2:30 AMRAP x 4 Rounds - 7:30 rest

3 Lengths Sled Rope Pull (70/45) Rx+ 90/70

AMRAP Erg Bike Calories in the remaining time


Scores from Wednesday

WOD – 192.8 –

January 10, 2018

Straight Arm Lat Pulldown - 2 min AMRAP x 1 set - light band


Slight Incline Bench - 5 sets of 8 to 10 reps


7 min AMRAP

10 Deadlifts (205/135)

6 Chest to Bar Pull-Ups (Rx+ 4 Bar Muscle Ups)


Scores from Tuesday

1 2 3 187