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WOD Blog

WOD – 180.9 –

August 17, 2017
Durability 

Chinese Planks - Face Up - a few sets - sub-maximal



Skill/Strength 

Slight Incline Bench Press - 3 sets of 10 reps

WOD 

21-15-9

Deadlifts (225/155) Rx+ 275/185

Box Jumps (24/20) Rx+ 30/24

DB Push Press (50/35)

 

Scores from Wednesday


WOD – 180.8 –

August 16, 2017
Durability 

Calf Raises - 3 sets of 30 from the floor - short rest

Skill/Strength 

Warm Up & Start

Today we will have rolling starts so that all athletes can experience the same WOD

WOD

4 Stations - 2 minutes of Work per Station - 15 Seconds Rest per Station - 3 Rounds

Station 1 - Sled Walk + Sled Pull (90/70) (1 Length = 10 Points)

Station 2 - Row (1 Cal = 1 Point)

Station 3 - Double Unders (5 Reps = 1 Point)

Station 4 - Rest

 

Scores from Tuesday


WOD – 180.7 –

August 15, 2017
Durability 

V-Ups - 3 sets of 8 to 12 Reps

Skill/Strength

Turkish Get-Ups - 10 min of Practice

Quick Tip on this complicated movement

WOD

20 Min AMRAP

10 Alternating Reverse Lunges - 1 KB Racked Right Arm (53/35) Rx+ 70/53

10 Alternating Reverse Lunges - 1 KB Racked Left Arm

15 Burpees

10 Chest to Bar Pull-Ups

 

Scores from Monday


WOD – 180.6 –

August 14, 2017
Durability 

1-Arm Deadlift

3 sets of 10 Reps - 5 reps per arm per set

Seven out of Ten effort!

Skill/Strength

Back Squat

Work up to 1 set of 5 Reps at Max Weight

WOD

1 Round

50 Power Cleans (95/65) Rx+ 135/95

50 Wall Ball (20/15)

500 Meter Run (Rx+ 750)

50 Shoulder to Overhead

 

Notes - There is a strict 20 min time on this WOD so scale according

 

Congrats to everyone who participated in the Catalyst Games this past weekend. It was a blast to spend the day competing with you all. Thanks to all the CFS members who came to cheer and support those competing, having support always makes these events more fun!

 

WOD – 180.5 –

August 13, 2017
Durability 

Band Pull-Apart + Ext Rotation - 1 min AMRAP x 1

Skill/Strength

Warm UP

Organize

Scales

WOD

20 Min AMRAP

5 HSPU Kipping

10 CrossFit DB Curls (50/35)

15 AbMat Sit-Ups

20 Double Undres

WOD – 180.4 –

August 12, 2017
Durability 

Calf Raise - 30 reps from the floor x 3 sets - short rest

Skill/Strength

Warm up & Organize & Pick Scales

WOD

4 Stations - 90 Seconds of Work per Station - 30 Seconds rest b/w Stations

Station 1- Sled Push (45/35) (1 Length = 10 Points)

Station 2- Burpees (1 Rep = 1 Point)

Station 3- Jumping MB Squats (20/15) (1 Rep = 1/2 Point)

Station 4- Parallette Pass Through (1 Revolution = 1 Point)

 

Scores from Friday


WOD – 180.3 –

August 11, 2017
Durability 

Band Face Pull - 1 min x 1 Set

Skill/Strength

Power Clean and Jerk

Build to a 1 Rep Max in 10 Minutes

WOD

5 Rounds

6 Shoulder to Overhead (155/105)

6 Toes to Bar (Rx+ 9)

8 Power Cleans

6 Toes to Bar (Rx+ 9)

10 Deadlifts

 

Scores from Thursday


WOD – 180.2 –

August 10, 2017
Durability 

1 Legged Hip Lift

1 Min AMRAP per Leg x 1 set

Skill/Strength 

Parallette Challenges

WOD

4 Minutes of Work - 4 Minutes of Rest x 3 Rounds

Row 400/300 Meters

25 DB Anchored MB Sit-Ups (20/15)

AMRAP Alternating DB Reverse Lunges (50/35)

 

Notes - DBs are to be held at the shoulders and fulfill the same standards set out in the 2017 Open. Every step counts as 1 rep and 1 point toward your score.

 

Scores from Wednesday


WOD – 180.1 –

August 9, 2017
Durability 

Hollow Rock - 20 Seconds On - 10 Seconds Off x 3 Rounds

Skill/Strength

Low Ring Muscle Up Drills

or

Strict Muscle Ups

WOD

3 Rounds

35 KB Sumo Deadlift Highpull (53/35) Rx+ 70/53

250 Meter Run

8 Ring Muscle Ups

 

Scores from Tuesday



 

WOD – 180.0 –

August 8, 2017
Durability 

Weighted Side Plank

3 sets of 30 Seconds - short rest

Skill/Strength

Back Squat

5 Sets of 5 Reps

Option 1 - Build to a max weight for 1 set of 5 reps by set 3 or 4 and complete the remaining sets at lighter loads

Option 2 - Use the same weight for all 5 sets

Option 3 - Wing it

WOD

1 Round - 8 Min Time Cap

50 Lateral Burpee Bar Hops (45/35)

50 Thrusters

 

Notes - This WOD is completed with an empty barbell or a trainer barbell loaded correctly

This WOD has a hard 8 minute time cap...no exceptions

This WOD does not involve dropping empty barbells from Overhead

This WOD is light so you can go fast...don't stop when it starts to hurt



Scores from Monday


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