3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 34.3 –

May 29, 2013
May Benchmark will be redone on Monday June 3rd.  June Benchmark will be performed on Friday June 7th.


Skill/Strength - 15 Total Run Time -

Handstand Pushup Progression Work - Pick the correct stage for you and refine it.  Do not advance to the next stage until current stage is smooth.

Stage One - Kicking up to a Static Hold

Stage Two - Controlled Negative

Stage Three - Strict HSPU to a stack of multiple AbMats

Stage Four - Kipping HSPU to a stacked of multiple AbMats

Stage Five - Kipping HSPU to a single AbMat


Find correct weight for the Reverse Lunges w/ Barbell in Rack

There is no switching weights in this WOD, one weight for all barbell movements!


1 Round for time

100 Double Unders


40 Toes to Bar

30 Shoulder to OH (160/100)

30 Reverse Lunges Barbell in Rack (160/100)


scores from Tuesday

2013-05-28 20.42.54





WOD – 34.2 –

May 28, 2013

Deadlift Cluster -

A Cluster means that each rep is separated by 10 seconds of rest

In this Cluster, each Deadlift is to be dropped from the top for 5 reps

The Goal is to find your heaviest 5 rep Deadlift Cluster


3 Rounds for time

21 KB Swings (53/36) RX+(71/53)

42 AbMat Situps


Great Job on Murph guys, it was a blast to coach and cheer you all on.  Cannot wait for next Memorial Day.

WOD – 34.1 – “Murph”

May 27, 2013

Quickly set up your pullup station and figure out who you will be sharing it with.  People of equal pullup ability/Workout strategy should share the same pullup station.



For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it."


WOD – 34.0 –

May 26, 2013

Open Gym

Mobility - Soft Tissue - Skill Work

10 minutes


3 rounds of 4 stations - 1 min AMRAP per station - zero transition time - zero rest

Station One - AirDyne - Cal

Station Two - Deadlifts (115/75)

Station Three - Double Unders

Station Four - Slam Balls (20/15)


Try to accumulate as many calories + reps as possible in this 12 minutes WOD.

WOD – 33.9 – “21 Guns – A Memorial Salute”

May 25, 2013

Open Gym for Mobility & Soft Tissue Work - If you have a tight bit, let coach know and we will show you how to mobilize it.


In teach of two, with one partner working at a time, complete the following WOD twice per person

21 AbMat Situps w/ Plate Overhead (25/10)

21 Burpee Box Jumps (20")

21 Jump Squats w/ Plate held at Chest (25/10)

21 Burpee Box Jumps (20")

21 AbMat Situps Plate Overhead (25/10)

The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation's Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased.

Our goals for the WOD and the weekend:

1.  Help people remember and observe Memorial Day in a respectful, reflecting, meaningful way.

2.  Create a window of opportunity to improve communication between Communities and their Veterans to foster understanding.  Ideally, this means finding a Team Red, White, and Blue chapter in your community, and seeking Veterans out to come WOD with you this Memorial Day Weekend.

3.  Use this shared experience to build bonds that are restorative to Veterans and their communities.

Make this Memorial Day a meaningful and memorable one by living up to the charge of the day: dedicate a piece of it to those who fought and gave all on our behalf!


scores from Friday

2013-05-24 20.46.38

WOD – 33.8 –

May 24, 2013

Front Rack Mobility

Station 1 - Thoracic Mobility - Foam roller on the upper back - hands under barbell resting on the floor - Thoracic extension

Station 2 - Triceps Stretch w/ Band off the Rig

Station 3 - Triceps smash w/ Barbell off the Rig


4 rounds for time

5 Squat Cleans (135/95)  RX+(185/125)

20 HR Pushups RX+(Strict, no pealing)

30 Lateral Bar Hops


-Choose a weight for the Squat Cleans that requires you to drop the bar after every rep.  Every bar hop counts as 1 rep.  If you are unable to perform a Squat Clean, you can perform a power clean and then perform a front squat.


scores from Thursday

2013-05-23 20.50.36


WOD – 33.7 –

May 23, 2013

Drill the Single Arm KB Swing


5 rounds for time

Run - 260 m Run (stop sign and back 1x)

15 One Arm KB Swings per arm (53/36)

15 Strict Pullups (bands are allowed but no kipping)


20 Swings per arm instead of 15 & 20 Strict Pullups (no bands)


Score from Wednesday

2013-05-22 20.53.41


WOD – 33.6 –

May 22, 2013

Benchmark - 1000m Row for time

All athletes will have a 500m warm up after the general group warm up and then they will attempt their best 1000m row

We will have Two Heats for classes over 10 people

We will have Two Heats for the WOD so that those athletes who Rowed their 1000m second will have more time to rest before starting the WOD


15 min AMRAP

20 One-Arm DB Push Press (50/25)

20 Box Jumps (24/20)

250m Row


There is no RX+ today...no need


scores from Tuesday

2013-05-20 20.56.05(1)

WOD – 33.5 –

May 21, 2013

Back Squat - Find your heaviest set of 5 reps - rest 4 min - try and repeat for a second set


2 min AMRAP - Thrusters (45/35) (95/65)

2 min AMRAP - Jumping Pullups (Pullups - No Bands)

90 sec AMRAP - Thrusters

90 sec AMRAP - Jumping Pullups

1 min AMRAP - Thrusters

1 min AMRAP - Jumping Pullups

30 sec AMRAP - Thrusters

30 sec AMRAP - Jumping Pullups


There is an addition to the regular CFS programming starting today to accommodate those members who want to compete at CrossFit.  To accommodate these athlete, I will begin to program higher standards for the Regular RX WOD.  These increased standards will be jacked up versions of the regular workouts.  This new WOD level will be called RX+ 

There are rules for these RX+ Standards

1) You can NEVER scale RX+ Standards - you either have the ability to do them as written or you have to do the regular RX

2) All members only have Three Options

Option 1 - Scale down the RX standard

Option 2 - Do the WOD RXed

Option 3 - Do the WOD RX+

The RX+ Standard are for those athletes who

1) Have ALL high skill CF movements in their arsenal (muscle ups, double unders, squat snatch etc.)

2) Have not scaled a WOD for at least 2 months

3) Have zero orthopedic limitations & are currently injury free

4) Have to desire to compete


If I had to guess, I would say the number of CFS members who need the RX+ is currently under 10.  The worst thing someone can do as a CrossFitter is try and rush their development.  To do so will only lead to setbacks and delayed progress.  Whichever coach is currently teaching the class you attend, they have FINAL SAY as to your WOD standard.

scores from Monday

2013-05-20 20.56.05




WOD – 33.4 –

May 20, 2013

Drilling the Snatch with the...

Halting Hang Power Snatch from Position Two

-Start with the bar just below the knees at a dead stop

-Drag the bar up the leg to position three and then JUMP!!

-Build up Weight on this drill, then introduce the full movement


1 round for time

30 Power Snatch (135/95)

30 Power Clean (135/95)

30 Burpees


So the 2013 CrossFit Games season ended a little earlier than I would have liked.  My goal for Regionals was a 5th place finish and I knew I would have to take a couple risks to realize that goal.  Event two was the biggest risk  I needed to take.  We were asked to find our best 3 rep Overhead squat in 7 min, however, athletes could only start at 185, 225 or 255lbs.  Also, you could only increase by 10 lbs after successfully getting a set of 3.  To open at 225 would mean I would not have time or energy enough to get to the 255lbs bar, leaving my overall score too low to have a chance at 5th.  I knew 255 would be a stretch for me but possible.  I got 255 overhead and completed three sets of 2 reps, failing each set on the third rep, thereby eliminating myself from the competition for not achieving at least 3 reps in a row.  If I went with 225, I would have been able to compete for the rest of the weekend but I would never have been able to realize my goal.  It was a devastating loss for me but the support from the CFS community made it far more bearable.  I can tell you guys this…next year I will not have to take as many risk to realize my goal…