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WOD Blog

WOD – 173.2 –

May 25, 2017
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 to reinforce proper positions during the clean. Please do not exceed any weight where your positions begin to falter b/c that would defeat the purpose of this exercise. We will be pausing for 2 seconds at the knee before continuing the lift to completion. When at the knee, shoulders should be over the bar or slightly in front with weight in the middle of the foot.


WOD

1 Round

40 Power Clean and Jerk (135/95) Rx+ 185/125

 

Scores from Wednesday


WOD – 173.1 –

May 24, 2017
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 all our coaches touched on efficiency for this movement. Here is an athlete completing 150 Wall Ball for time...unbroken. This athlete has impressive efficiency. Notice the arms, they don't stay up but fall right away. His feet are impeccable! He catches a nice bounce out of the bottom but doesn't dive-bomb the bottom either. In my class I heard a few athletes object to some of the efficiencies I mentioned b/c they seemed harder to them when they tried it for the first time. Changing technique is hard but you have already done it for every movement you have ever learned at CFS and if you stay long enough and try your best...every movement will change again.



Taylor Roos finishing up an unbroken "Karen" from MisFit Athletics on Vimeo.

 

Scores from Tuesday



 

WOD – “Kelly”

May 23, 2017
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 "Kelly"

Scores from Monday


WOD – 173.0 –

May 22, 2017
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 new king...with a Freaking HOOK GRIP!!!


WOD – 172.9 –

May 21, 2017
Durability 

Prone Plank DB Pull Through - 3 sets of 10 to 20 Pulls

Skill/Strength 

Warm Up and Organize

WOD

4 Stations - 90 Seconds Per Station - 30 Second Transition - 4 Rounds

Station 1 - Sled Drag (90/65)

Station 2 - Box Jumps (24/20) Rx+ 30/24

Station 3 - 1-Arm Bent Over KB Row (53/35) 10/10

Station 4 - Handstand Hold

 

Notes - This workout is not for score. Today you can just focus on working hard and doing your best in the moment. Sled drags and box jumps can be performed very quickly but Station 3 rows need to be done thoughtfully. However, this doesn't mean you shouldn't red line on Station 1 and 2; it's a skill to stay physically composed with a high heart rate, which is exactly what we want at Station 3. Attempt to maintain your handstand hold for either 30 seconds, 1 minute or the entire 90 second period on station 4 but don't stay up so long that you collapse.

WOD – 172.8 –

May 20, 2017
Durability 

Glute Bridge March

2 min AMRAP

Skill/Strength 

Warm up Movements

WOD

3 Rounds

10 DB Push Press (45/30) Rx+ 50/35

15 DB Burpees

20 DB Alternating Reverse Lunges

25 DB AbMat Sit-Ups

 

Notes - DBs held at sides for lunges, chest touches floor for DB Burpees while hands are on the DBs, 1 DB held at Chest for Sit-Ups.

 

Scores from Friday


WOD – 172.7 –

May 19, 2017
Durability 

Bent Over DB Reverse Flies

3 sets of 15 to 20 Reps

Skill/Strength

Bench Press

3 sets of 8 to 10 reps

WOD

3 Rounds

500 Meter Plate Carry (45/25)

25 Burpee Plate Jumps

20 Pull-Ups (Rx+ 30)

 

Scores from Thursday ReTest of WOD 125.6. Well done everyone!!!


WOD – 125.6 ReTest –

May 18, 2017
We tested this WOD last in March 2016. Good luck to all and to all, Good Luck. 

Durability 

Powell Raise - 2 sets of 12+ Reps - No rest

Skill/Strength

Warm Up Fast

WOD 125.6 ReTest 

AirBike AMRAP Calories - 2:30

immediately followed by 1 min AMRAP Double Unders

 

-1 Cal AirBike = 1 Point

-10 Double Unders = 1 Point

 

Heat Start Times

Heat 1 - 0 - 12 - 24 - 36

Heat 2 - 3 - 15 - 27 - 39

Heat 3 - 6 - 18 - 30 - 42

Heat 4 - 9 - 21 - 33 - 45

 

Scores from our last time Testing this WOD



Scores from the original running of this WOD



Scores from Wednesday


WOD – 172.6 –

May 17, 2017
Durability 

Band X Walk - 2 Min

Skill/Strength

Back Squat

5 sets of 5 Reps

Pick a challenging load and try to complete all sets at that weight. If you're feeling good, 80% of your 1RM would be challenging.

WOD

1 Round

1 min AMRAP Air Squat

2 min AMRAP Burpees

1 min Rest

2 min AMRAP Rowing (Calories)

 

Score = Reps + Calories

 

Scores from Tuesday


WOD – 172.5 –

May 16, 2017
Durability 

Straddle Side Plank - 30 seconds per side x 2 sets

Skill/Strength 

Practice the Alternating 1-Arm  KB Swing

---and---

KB Suitcase Deadlifts

WOD

4 Rounds

25 KB Swings (53/35) Rx+ 30 Alternating 1-Arm KB Swings (53/35)

250 Meter Run

immediately followed by

100 KB Suitcase Deadlifts

 

Notes - For the 100 Suitcase Deadlifts, athletes must switch arms every 10 reps so that exactly 50 reps are completed per side.

 

Scores from Monday


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