3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 39.5 –

July 22, 2013

15 minutes to build up to the heaviest weight you can for the following barbell complex

1 Power Snatch + 2 Overhead Squat


15 min AMRAP

1 Power Snatch (135/95)

2 Overhead Squats

3 Lateral Barbell Burpees


Interesting Info...Things to consider

Lack of Sleep Infographic: Sleep or Die


WOD – 39.4 –

July 21, 2013

Soft Tissue to Quads w/ Lax Ball


In teams of two, complete the following

1 Run to the Stop Sign and back (performed by each team member)

150 DB Front Squats (DBs on shoulders)(35/25)

1 Run to the Stop Sign and back

100 DB Push Press(35/25)

1 Run to the Stop Sign and back

75 DB Thrusters (35/25)

Rules: The team does the runs together but splits up the DB work however they want to.  Each team member can run as fast as they wish, however, the DB work can only commence once both team members have returned from the run.  Only one team member can perform the DB movements at a time.


WOD – 39.3 –

July 20, 2013


Structural Balance Circuit - 1 round

Station 1 - 2 min Pronated Ring Row

Station 2 - 2 min External Shoulder Rotation - Orange Band - 1 min per arm

Station 3 - 2 min Goodmornings (45/35) - If this movement aggravates your shoulders, perform an RDL instead.


8 min AMRAP

1000 m Row

AMRAP Walking DB Lunges (35/20)

5 min rest

Tabata AbMat Situps - total reps = score


scores from Thursday

2013-07-19 20.38.34



WOD – 39.2 –

July 19, 2013

Warm Up and Drill Hang Power Clean + Push Jerk

Hero WOD - DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5 rounds for time

12 Deadlifts (155/115)

9 Hang Power Cleans

6 Shoulder to Overhead


I always get asked what my times are for wods I program.  Well here was me doing DT less than 2 years ago.  First time I did this wod, I scaled to 115lbs and it took over 15 minutes.


scores from Thursday

2013-07-18 20.38.17

WOD – 39.1 –

July 18, 2013

1 Min AirDyne Cal Test...aka Pain Test on the Devil's Tricycle


15 min AMRAP

50 Air Squats

15 Toes to Bar

15 Hand Release Pushups


scores from Wednesday

2013-07-17 20.39.47

WOD – 39.0 –

July 17, 2013

Power Snatch Practice

15 minutes to drill this wonderful movement (one of the two July Benchmark movements)

-As a gym, we need to practice getting under the bar quickly, after we have completed the jump, catching the bar in a quarter squat.  Also, timing the jump correctly will be focused on during this time.

-Lots of practice with great looking reps.



30 Snatch for time (135/95)


scores from Tuesday



WOD – 38.9 –

July 16, 2013

All you non-runners, make sure to take a lax ball to your lower leg during the warm-up.  This includes the front, back and sides of your lower leg as well as the bottom of your foot.

Lax Ball to the chest/shoulders/lax - HARD!

WOD - The Official CFS Triathlon

10 min AMRAP - Rowing (meters)

10 min AMRAP - Buprees

10 min AMRAP - Running

Rules:  Half the class will begin this WOD with rowing while the other half will begin with running and the entire class will do burpees together at the same time.  There is zero rest b/w the movements, it is a 30 min running clock.  If you start with the run and you are not back by the time buprees start, then you will just have a little less time to do burpees.

Scoring: Each run from the front door to the stop sign and back equals 20 points.  Each burpee equals 1 point.  Every 100m on the rower equals 5 points so 500m equals 25 points and 1000m equlas 50 points.  Add up all your points and the most points wins.


Scores from Monday

2013-07-15 20.48.49

WOD – 38.8 –

July 15, 2013

Figure out the weight for the Thrusters in the WOD

Try to imagine how heavy the bar will feel after 180 reps of squatswingjumppullups


60 Wall Ball (20/15)

50 KB Swings (54/36)

40 Box Jumps (24/20)

30 Chest to Bar Pullups

20 Thrusters (135/95)

WOD – 38.7 –

July 14, 2013

5 min extra mobility

Drill the DB snatch

Figure out weights for the WOD

Team WOD

200 One Arm DB Snatch (45/30)

1 Run

Rules: 1 athlete works at a time while the second athlete runs to the stop sign and back.  The team has to accumulate 200 reps of DB Snatch and work only while 1 teammate is running.


scores from Saturday


2013-07-13 18.47.53 (2)

WOD – 38.6 –

July 13, 2013

Soft Tissue / Mobility / Banded Stretching - ask coach

Recommended Drills

Upper traps w/ barbell on Rig



3 Rounds for time

40 Walking Lunges w/ Plate Overhead (45/25)

60 AbMat Sit-Ups


Scores from Friday

2013-07-12 20.43.43

The 2013 CrossFit Games is going to be amazing.  So many inspirational stories.  This one almost made me cry...for serious