3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 19.8 –

April 3, 2013
Skill/Strength

5 rounds

1 min Max Double Unders

1 min rest b/w rounds

WOD

5 rounds for max reps of:

1 min Max Calories Rowed

1 min Max Push Press (75/55)

1 min Max Box Jumps (24/20)

1 min Rest b/w Rounds

 

The Open is so cool.  So happy to be doing it along with you guys.

 



 

scores from Tuesday...great effort today guys

photo(8)

 

WOD – 19.7 –

April 2, 2013
Skill/Strength

Shoulder PreHab - Band Pull-Aparts - 3 rounds of 30 seconds of work - 3o seconds of rest

Ladies - Orange or Red Bands

Guys - Red or Blue Bands

WOD

12 min AMRAP

20 One Arm KB Swings (53/36) (10 swings per arm)

20 Burpees

 

-Swing the KB to the height of your head

-Use a KB weight that you can get 20 reps with (10/10) w/out a rest

 

scores from Monday as of 8:30

photo(7)

 

WOD – 19.6 –

April 1, 2013
Skill/Strength

A Carla Rumazza Birthday Request - Deadlifts

Deadlift - 3 sets of 2 challenging reps

Working sets must be touch-and-go reps

WOD

5 Rounds for time

12 Thrusters (115/75)

12 Pullups

WOD – 19.5 –

March 31, 2013
Skill/Strength/Circuit

not much...it's going to be a long WOD

WOD

"Death by Wall Ball"

Minute 1 - 1 Wall Ball

Minute 2 - 2 Wall Ball

Minute 3 - 3 Wall Ball

Continue for as long as you can.

Once you fail to complete the number of Wall Ball in a given minute, you will immediately go for a run.

How far you ask?  Well let me tell you

If you fail on the Wall Ball in the 1 to 14 minute range - Stop Sign and Back 3x

If you fail on the Wall Ball in the 15 to 19 minute range - Stop Sign and Back 2x

If you fail on the Wall Ball in the 20 to 24 minute range - Stop Sign and Back 1x

If you fail on the Wall Ball beyond 25...you don't fail at all, you actually win, no running for you

 

Saturday was a lot of fun guys...cannot wait to do that again

WOD – 19.4 –

March 30, 2013
Skill/Strength/Circuit

warm up the clean and jerk

review the toes to bar

OPEN WOD 13.4

7 min AMRAP

3 Clean and Jerk (135/95)

3 Toes to Bar

6 Clean and Jerk (135/95)

6 Toes to Bar

9 Clean and Jerk (135/95)

9 Toes to Bar

12/12. 15/15, 18/18 and so on till the clock hits 7 min...good luck guys

WOD – 19.3 –

March 29, 2013
Skill/Strength/Circuit

soft tissue/mobility - ask the coach and we will answer

WOD

The Silly Sixty

60 Double Unders

60 KB Swings (53/36) (don't be a hero, scale if needed)

60 Squat Thrusts (a burpee w/out the pushup)

60 Jumping Pullups

60 Walking Lunges

60 AbMat Situps

 

scores from Thursday...great day guys

photo(6)

 

WOD – 19.2 –

March 28, 2013
Skill/Strength/Circuit

Drill the Clean and Jerk mostly...little work on the toes to bar

WOD

7 min AMRAP

3 Clean and Jerk (135/95)

3 Toes to Bar

6 Clean and Jerk (135/95)

6 Toes to Bar

9 Clean and Jerk

9 Toes to Bar

12/12, 15/15, 18/18 and so on

 

scores from Tuesday

photo(5)

WOD – 19.1 –

March 27, 2013
Skill/Strength/Circuit

Strict Overhead Press

4 sets of 3 challenging reps

WOD

3 rounds for time

20 Burpee Box Jumps (24/20) step down encouraged

20 Air Squats

250 m row

 

A room full of current, future, and past US National Champs at the good old Olympic Lifting Sport

 


WOD – 18.9 –

March 25, 2013
Skill/Strength/Circuit

Max Effort Pullups - 5 sets

ONLY STRICT OR NEGATIVES...NO KIPPING

A negative set is over once you can no longer perform a complete range of motion negative in 4 seconds or more.

WOD

8 min AMRAP

10 Clusters (95/65)...a clean into a thruster

10 Hand Release Pushups

WOD – 18.8 –

March 24, 2013
Skill/Strength/Circuit

Soft Tissue Posterior chain...lax ball style

WOD

In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of

20 KB Swings (53/36)

10 Burpees

300 Meter Run (to the bar and back)