3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 46.6 –

October 2, 2013

Push Press - Four sets of Three heavy reps


12 min AMRAP

5 Power Clean & Jerk (135/95)

7 Burpee Double Bar Hops (one burpee + two bar hops)


October Benchmark WOD is this Friday

Scores from Tuesday

image (2)

WOD – 46.5 –

October 1, 2013

Front Rack Alternating Reverse Lunges

-Find your heaviest weight for 6 total steps off of the squat rack, three steps per side


3 Rounds for time

20 KB Goblet Reverse Lunges (53/36)Rx+(70/53)

15 KB Swings (53/36)Rx+(70/53)

400 m Run

....just when your butt came back online...it's time for more lunges, you're welcome


Scores from the September Benchmark ReDo

Congrats to all who had personal record.  To the few of you who did not PR but still came to the gym this month, it is time to take a look at your lifestyle choices and make some changes.

2013-09-30 20.48.12

September Benchmark ReDO!!!!

September 30, 2013

Front Rack Mobility of your choice - 10 min



21-15-9 for time of

Thrusters (95/65)




21-15-9 for time of

Thrusters (115/85)

Chest to Bar Pullups


This is a benchmark from 30 days ago so repeat it the same way you did it before.  Good Luck!


2013-08-30 20.35.31








WOD – 46.3 –

September 29, 2013

Warm Up for the WOD


3 Rounds

21 Power Cleans (115/75)

12 Box Jumps (24/20)

Immediately followed by

500m Buy Out

WOD – 46.2 –

September 28, 2013

Soft Tissue Circuit

Lax Ball to the Chest - 60 sec per side

Calf over handle of KB - 60 sec per side

Lax Ball to Lower Back - 2 min total


4 Sets of 4 min AMRAP - 60 sec rest b/w sets

6 KB Swings (53/36)Rx+(70/53)

8 Pushups

10 Air Squats

-In 4 minutes you are going to try to complete as many rounds as possible of the following work.  You will pick up where you left off from prior sets for a total number of rounds and reps.


Scores from Friday


WOD – 46.1 –

September 27, 2013

Mobility Work for some Heavy Thrusters


Mobility Work for some Heavy Lunges

haha just kidding, roll out a little extra and talk about how great Paleo is


1 round for time

800m Run

40 Burpees

60 Jumping Pullups

80 Situps

800m Run


Everyone did great yesterday and by everyone I mean all 116 of your.  Yes that's right, 116 Practical Paleo participants...amazing.


2013-09-26 20.43.49

More Scores

2013-09-26 20.45.12

2013 Paleo Benchmark WOD

September 26, 2013
Practical Paleo Strength Benchmark

10 min to Establish your One Rep Max Power Clean + Push Press

Notes:  For most athletes, this is going to test your upper body pressing strength with the Push Press.  For this strength test, we are going to hold athletes to a strict standard on the Push Press so resist the urge to perform a Push Jerk.

Here is an excellent example of a Power Clean + Push Press...speed kills people...speed kills...



Practical Paleo WOD

1 Round for time - 15 min Time Cap -

30 Front Rack Alternating Reverse Lunges (135/95)

30 Power Cleans (135/95)

30 Thrusters (135/95)


I decided to go ahead and do the WOD for once and I've got to say, it was a blast.  Check it out.

WOD – 45.9 –

September 25, 2013

Front Rack Mobility

-Dowel Prey Stretch

-Wrist Stretch on Floor

-Triceps Stretch w/ Band


3 Round for time - 30 Sec Transition Time b/w Stations

1 min AirDyne for Cal.

1 min Rowing for Cal.

1 min Double Unders

1 min Squat Thrust Box Jump (24/20)


Rules - Work as hard as possible at each station.  Take 30 seconds to record your score and move to the next station.  A squat thrust box jump is exactly like a burpee box jump without the pushup in the burpee.


Scores from Tuesday

image (1)

WOD – 45.8 –

September 24, 2013

Pullup Strength - 5 sets of Max Effort

Those of you who have strict pullups, you need to max out with your body weight for each set or with an external load for each set.

Those of you who use bands, I want you to pick a box that is tall enough to allow you to get your chin over the bar while standing.  From there you will hold your chin over the bar for as long as possible and then slowly descent to fully locked elbow.  Perform as many reps as possible while maintaining a controlled descent.   Once descent speed increases beyond "slow", your set is over and a 2 min rest begins.



3 Rounds for time

400m Run

21 KB Swings (53/36)

12 Pullups


Cool Video from CrossFit HQ


Scores from Monday

2013-09-23 20.37.14

WOD – 45.7 –

September 23, 2013

Front Rack Mobility

-Triceps Mashing on Barbell

-Triceps Stretch w/ Band

-Thoracic Mobility on Roller w/ Plate on Chest


15 min AMRAP

5 Thrusters (135/95)

7 Hang Power Cleans (135/95)

10 Lateral Bar Hops