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WOD Blog

WOD – 8.3 – Benchmark!

December 1, 2012
Skill/Strength/Circuit

10 Minutes to

Build up to a heavy set of three thrusters

WOD

Jackie

for time:

1000m Row

50 Thrusters (45/35)

30 Pullups
Some CrossFit Greats doing Jackie...

WOD – 8.2-

November 30, 2012

Skill/Strength/Circuit


Power Clean,


Experienced:  Work up to a heavy set of 3 touch and go reps.


Novice:  Drill the movement


WOD


3 rounds...

1min. per station for max reps

Airdyne Bike (Cal)

Power Clean (95/65)

Box Jump (20/16)

Reverse Lunges Plate OH (45/25)

V-Ups

Rest

WOD – 8.1 –

November 29, 2012
Skill/Strength/Circuit

Quad Smash...use a barbell


Calf Smash


 

WOD

For time:

100 Air Squats

100 Double Unders

50 Air Squats

50 Double Unders

25 Air Squats

25 Double Unders

 

Scaling: Depending on how good or bad your double unders are, you can do half as many doubles or you can do double singles

 

 

 

WOD – 8.0 –

November 28, 2012
Skill/Strength/Circuit

renegade row drilling

Deadlift Warm Up

Row Skill Work

WOD

1000 meter row

then

30-20-10 reps

Deadlift (155/115)

Renegade Rows (35/20)

 

Lets talk about Rx weights guys...I spent YEARS not going RX and I am much better off today for it,

It is literally impossible to rush this process.  Your body will adapt as fast as it can, but if you rush it, it will just break down.

Now, something to make you smile



 

WOD – 7.9 –

November 27, 2012
Skill/Strength/Circuit

Low Back Mobility


 

WOD

1 rd for time

60 Step Downs (30 reps per leg)

50 AbMat Leg Lift Situps (25 reps per leg)

40 Pullups

30 DB Push Press (per arm) (35/30)

20 Box Jumps (24/20)

10 Burpees



 

WOD – 7.8 –

November 26, 2012
Skill/Strength/Circuit

Front Rack Mobility- Go through the three mobility exercises demoed in the video three times

-Tri Stretch w/ Band

-Lat Stretch w/ Band

-Thoracic Extension on Roller

KB Snatch and KB High Pull Drilling

These Are Our Drills for Tomorrow People



 

WOD

4 x 4 min AMRAPs- 2 min rest b/w each of the 4 AMRAPs

AMRAP 1 & 2

10/10 KB Snatch/High Pull (44/25)

20 Overhead Squats (45/35)

AMRAP 3 & 4

20 KB Swings (44/25)

20 Front Squats (45/35)

 

Scales:

KB Snatch should be scaled to a KB High Pull...lets not get our forearms black and blue people, don't be a hero

Overhead Squats and Front Squats require a ton of shoulder mobility, if you don't have it then scale them both to a Dumbbell goblet squat

WOD – 7.7 –

November 25, 2012
Skill/Strength/Circuit

Rotate through each station twice

Station One: Rear foot elevated Spit Squat (30 sec per leg)

Station Two: Prone Plank w/ Leg Lifts (60 sec)

Station Three: Side Plank Raises (30 sec per side)

Station Four: 1 min rest
I really don't like the coach in this video...but that is a RFE Split Squat...


WOD

5 rds for time

15 Ball Slams (20/15)

10 Pullups

5 MedBall Jump Squats (20/15)

WOD – 7.6 –

November 24, 2012
Skill/Strength/Circuit

Power Snatch

Build up to a tough set of 3 reps in 15 minutes

NO FAILED ATTEMPTS - focus on speed and technique

Drop the Bar from Overhead after every attempt but do no rest b/w attempts

Attempt to Master Position 1, 2 and 3

Take long rest periods, don't burn yourself out during this time

WOD

21-15-9

Power Snatch (95/65)

Toes to Bar

Lateral Bar Jumps

 

Great example of a squat snatch...today we receive our bars much higher than this fellow

WOD – 7.5 – Post Thanksgiving massacre

November 23, 2012
Skill/Strength/Circuit

get ready...

WOD

1 rd for time

40 box jumps

40 Burpees

40 Walking Lunges

40 Jumping Pullups

40 Double Unders (140 singles)

40 Pushups

40 Air Squats

40 Squat Thrusts


WOD – 7.4 –

November 22, 2012
Skill/Strength/Circuit

Drill the Power clean, Push Jerk and Split Jerk

WOD

1 rd for time

30 Clean and Jerk (135/95)

30 Goblet Squat (45/25)

30 AbMat Situps (45/25)

30 Plate Ground to Overhead (45/25)

You will use one of your 45 or 25lbs plates on your barbell for the goblet squat/situps and Ground to Overhead

If your Jerk is limited so that you cannot use a 45 or a 25 but you want to use those weights for the rest of the movements, then have an extra 45 or 25lbs plate on hand so you can challenge yourself with the Squat/Situps/G to OH.

HAPPY THANKSGIVING CFS - We are thankful for YOU!