3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 7.5 – REDO To Celebrate Kim Sallie’s Birthday!!

January 1, 2013
Kim Sallie, one of our first members, asked us to repeat the following workout to celebrate her Birthday and I couldn't help but accommodate her request

Kim is a super member b/c (1) she pays close attention during the Skill/Strength/Circuit, (2) She brings Intensity every time, (3) She knows when and how to scale appropriately, (4) She saved Mike Piraino's Life

Skill/Strength/Circuit

Warmup and organize for the wod

WOD - 7.5 - Redo The Post Thanksgiving Massacre

1 rd for time

40 box jumps (24/20)

40 Burpees

40 Walking Lunges

40 Jumping Pullups

40 Double Unders (140 singles)

40 Pushups

40 Air Squats

40 Squat Thrusts


BENCHMARK!!!

December 31, 2012
Skill/Strength/Circuit

If all you want is to PR on the WOD by the largest possible margin, which is very cool, then you should simply do plenty of soft tissue work, drill the movements with the coach, and give this workout all you got.

If you aspire to compete or you just want to do extra work and care not about how much you PR today, then...

Heavy Thrusters - 3 sets of 5 reps with 3 minutes rest b/w sets

WOD

Jackie

1 Rd For time

1000m Row

50 Thrusters (45/35)

30 Pullups

WOD – 10.7 –

December 30, 2012
Skill/Strength/Circuit

Warm Up Movements

WOD

In teams of two, Complete 10 Barbell Complexes

One Barbell Complex = 5 Deadlifts, 5 Hang Power Cleans, 5 Front Squats (95/65)

Each complex must be completed individually, single complexes cannot be shared.  Only one team member can work at a time.

Also...

There is a 100 V-Up Buy Out before your WOD is over, divide V-Ups as your team sees fit.

WOD – 10.6 –


Skill/Strength/Circuit

Band Pull Aparts 3x30 second efforts - 1 min rest b/w attempts

Option 1: Drill the Push Press & Push Jerk & Split Jerk

Option 2: For experienced - Push Jerk - Build Up to a heavy Single - Repeat 2 to 3 more times w/ 3 min rest

WOD

5 Rounds for time

10 Shoulder to Overhead (135/95)

10 Chest to Bar Pullups

 

ATOMIC AB ASSASSINATER



"Dude you totally assassinated it"

WOD -10.5 –

December 28, 2012
Skill/strength/circuit

Little extra warmup and rolling

WOD

4 Stations, each station is a 2 min AMRAP, 2 min rest bw stations

Station 1. 30 kb swings (53/36) - AMRAP Cal airdyne ARMS ONLY

Station 2. 30 abmat situps - AMRAP Cal rower

Station 3. 30 Ground touch to jump - AMRAP double unders

Station 4. 30 Squat thrusts - AMRAP air squats

TWO TIMES THROUGH

WOD – 10.4 –

December 27, 2012
Skill/Strength/Circuit

Double Under Work for those who need it or

Working on Wall ball - Going Rx or Getting Rx Weight to Rx height

WOD

3 rounds for time

100 ft of Walking Lunges w/ Plate Overhead (45/25)

20 Box Jumps (24/20)

20 Wall Ball (20/15)


December 27th 5:30 & 6:30 AM Classes Cancelled

December 26, 2012
The 5:30 and 6:30am classes will be cancelled tomorrow, Thursday, December 27th due to the weather. We apologize for any inconvenience, be safe everyone!

WOD – 10.3 –


Skill/Strength/Circuit

1 Min Band Pull Aparts

30 sec rest

1 Min Rear Foot Elevated Lunges (30 sec per leg)

30 sec rest

1 Min Lateral Plank Hold (30 sec per side)

3 rounds through

WOD

21-15-9 reps for time

Power Clean and Jerk (115/85)

Burpee lateral Bar Hop

WOD – 10.2 –

December 24, 2012
Skill/Strength/Circuit

There will be a new addition to our Warmup

Mandatory Shoulder Prehab

Today's Drill - Ring Rows

1 Warm Up Set

1 Max Effort Set

WOD

12 Days of Christmas

1 Pistol Per Leg

2 One Legged Box Jumps (3-45lbs Plates/2-45lbs Plates)

3 Strict Pullups

4 Burpee Box Jumps (24/20)

5 KB Swings (53/36)

6 Wall Ball (20/15)

7 One Arm DB Push Press (45/30)

8 Four Point Pushups

9 KB Goblet Squats (53/36)

10 Weighted AbMat Situps (20/15)

11 Plate Ground to OH (45/25)

12 Double Unders

 

You perform his wod the same way you sing to song.  Round 1 is 1 pistol per leg. Round 2 is 1 pistol per leg and then 2 One Legged Box Jumps. Round three is 1 pistol per leg and then 2 One Legged Box Jumps and then 3 Strict Pullups.  Round 4 is...you get the idea.