3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 13.7 –

February 1, 2013
Skill/Strength/Circuit

Kipping Pullup Practice

or

Extra Conditioning...AirDyne Sprints :30 on...2 min off x2

WOD

For time:

Buy-In: 500 m Row or 35 Cal on AirDyne

150 KB Swings (53/36)

10 Pullup penalty every time you break your swings

Cash Out: 500 m Row or 35 Cal on AirDyne

 

This is how a pro does a back squat...also how to professionally celebrate a back sqaut

 



scores from Thursday

 

2013-01-31 20.59.09

WOD – 13.6 –

January 31, 2013
Skill/Strength/ Circuit

Back Squat - 6x3 - rest 2 to 3 minutes

First 3 sets - moderate challenge

Last 3 sets - O my G0d, are my shoes going to break?

WOD - stolen from CrossFit Garden City

5 rounds for time:

10 DB Hang Clean Thrusters (45/30)

10 Buprees

 

This is how you back squat...this is also how you celebrate back squatting



 

scores from wed...

2013-01-30 20.40.25

WOD – 13.5 –

January 30, 2013
Skill/Strength/Circuit

Shoulder PreHab - Cobras...sounds cool but it isn't

Hamstring Soft Tissue with Lax Ball or Soft Ball sitting on a Jump Box

Calf Soft Tissue with Lax Ball or Soft Ball on Ground

WOD

1 Round for time

50 Jumping Pullups

50 Box Jumps (24/20) (unless you want to compete at CrossFit...step down)

50 Walking Lunges Plate Overhead (45/25)

50 Ball Slams (20/15)

50 MB Wall Push Press (20/15)

 

Tuesday Scores...

photo

WOD – 13.4 –

January 29, 2013
Skill/Strength/Circuit

Drill the movements for the WOD

If movements are all dialed in, then athlete can work on some heavy OH Squats

WOD

3 min AMRAP x 3 - 2 min rest b/w each AMRAP

#1 - 40 Wall Ball - AMRAP Double Unders

2 min rest

#2 - 30 Toes to Bar - AMRAP Overhead Squats (45/35)

2 min rest

#3 - 20 Burpees - AMRAP Double Unders

 

Scores from Monday...AirDyne aka "The Pain Train" aka "Shit Wheels"...lets here you guys can come up with

2013-01-28 20.40.43

New Equipment On The Way!!!

January 28, 2013
Ellen just wrote Rogue Fitness a big fat check for some new toys boys and girls

We won't have to haggle over light plates or KBs any longer

...We also got a 30lbs MedBall...It's called the "Big Monster" :)

ReDo WOD – 8.9 –


Skill/Strength/Circuit

Posterior chain Soft Tissue

WOD - We did this WOD 12/10/2012


Every Minute on the Minute for 15 Minutes of

3 Deadlifts (315/225)

10 AbMat Situps

then... after a good long rest

1 min on the AirDyne...ALL OUT for Calories

 

Approximately 1/2 of CrossFit Reebok One...I've been there...It was glorious

group-row-shot-1024x685

WOD – 13.3 –

January 27, 2013
Skill/Strength/Circuit

2 min Challenge - AMRAP - Med Ball Clusters (20/15)

Team WOD

Station One - Shuttle Sprints - 90 seconds

Station Two - Jump Squats - 90 seconds

Station Three - Hold Top of the Pushup - 90 seconds

3 Person Teams - Member One will be sprinting while member two squats while member three holds pushup.  After the first 90 seconds, you will rotate stations.  We will complete all stations three times for a total of 9 minutes.  Your team score is the total number of sprint lengths + total Jump squats.  The pushup hold is strictly a matter of pride.

 

scores from Saturday

 

 

 

2013-01-26 17.57.15

 

This could be us one day guys...think about 21-15-9 with Rowing...

 

 

WOD – 13.2 –

January 26, 2013
Skill/Strength/Circuit

The Push Press and the Jerk

Here is an example of a decent Push Press - 495lbs...



WOD

Every minute on the minute for 15 minutes:

Minute 1: Men - Row 200 meters, Women - Row 150 meters

Minute 2: Max Reps of Reverse Lunges - Body weight - Getting low

Minute 3: Max Unbroken Shoulder to Overhead (95/65)

 

Score = Total Reverse Lunges + total reps from only Unbroken sets of Shoulder to Overhead

 

WOD – 13.1 –

January 25, 2013
Skill/Strength/Circuit

Kipping Pullup Practice

WOD

20 min AMRAP

5 Pullups

10 Pushups

15 MedBall Situps (20/15)

 

WOD – 13.0 –

January 24, 2013
Skill/Strength/Circuit

Soft Tissue on the Legs - Foam Roller - Lax Ball - barbell

WOD

7 Rounds for time

7 Deadlifts (225/155)

14 Box Jumps (20/16)

28 Air Squats (ass to grass)

 

scores from Wed...some classes did 20 MB Twists per round...some did 40

consider yourselves lucky 40s

2013-01-23 20.44.56