3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 12.9 –

January 23, 2013
Skill/Strength/Circuit

Bent Over DB Rows - 3 heavy sets of 12 reps - 90 sec rest b/w sets

Keep the forearm vertical during entire ROM

Raise the KB or DB to the ribcage, not the armpit

Then...drill the hang power clean

WOD

5 rounds for time

10 Hang Power Cleans (135/95)

20 Jumping Step Ups - Alternating Legs (16" to 20" depending on height)

20 Seated MedBall Rotations (20/15)

 

scores from Tuesday

2013-01-22 20.47.19

 

 

 

 

WOD – 12.7 –

January 21, 2013
Skill/Strength/Circuit

Ankle & Hip & Shoulder Mobility - Coaches choice

WOD

Benchmark - "Frannie" - Coach Rob's Request...a fun one

50 Double Unders - 21 Thrusters - 50 Sit-ups

40 Double Unders - 15 Thrusters - 40 Sit-ups

30 Double Unders - 9 Thrusters - 30 Sit-ups

20 Double Unders - 15 Thrusters - 20 Sit-ups

10 Double Unders - 21 Thrusters - 10 Sit-ups

 

-Thrusters (95/65)

-1 Double Under = 2 Singles

WOD – 12.6 –

January 20, 2013
Skill/Strength/Circuit

3 rounds - 10 seconds b/w movements

Prone Plank - 60 Seconds

Side Plank w/ Rotation - 30 seconds per side

Band Pull Aparts - 20 seconds

WOD

6 Rounds for time

10 Pullups

10 Single Arm DB Snatch per arm (45/20) - All Snatch from the Hang Position

 

scores from Saturday

IMG_20130119_165833

WOD – 12.5 –

January 19, 2013
Strength/Skill/Circuit

this wod is mean...lets just get loose - mobility (hips and shoulders) - soft tissue, wherever you want it

WOD

21-18-15-12-9-6-3

Sumo Deadlift High Pull (95/55)

Wall Ball (20/15)

WOD – 12.4 –

January 18, 2013
Skill/Strength/Circuit

Little Soft Tissue work on Posterior Chain etc.

Warm Up movements

WOD

15 min AMRAP

30 Step Ups Plate Overhead (45/25lbs) 15 steps per leg

20 Renegade Rows (35/20)

IMG_20130117_205726

 

WOD – 12.3 –

January 17, 2013
Had a great great time last night guys...we have such a great community, lets get crazy fit together

Benchmark for the Practical Paleo Challenge

Strength Benchmark

1 Rep Max Deadlift - you will have approximately 15 minutes to discover your heaviest single Deadlift with perfect form.  If your form is flawed (rounded back), then that weight will NOT count.

Conditioning Benchmark

1 round for time

750m Row

50 Box Jumps (24/20)

25 Burpees (you will have to jump onto a 10lbs plate at the top of every burpee to ensure equal standards per athlete)

 

great example of how you should be feeling at the end of the row

scott

WOD – 12.2 –

January 16, 2013
Skill/Strength/Circuit

MEdball Cluster (squat clean thruster) and the rest of the movements for the wod)

WOD

4 Rounds for time

18 Shoulder to Overhead (85/55)

18 Toes to Bar

18 MedBall Cluster (20/15)

8 Calories on the Airdyne

-There might be a bottleneck at the airdye...wait for a bike while you cheer on your fellow CFSer

THE PALEO BENCHMARK WOD IS THURSDAY

 

Score from Tuesday

IMG_20130115_205116

WOD – 12.1 –

January 15, 2013
Skill/Strength/Circuit

Shoulder Mobility / Soft Tissue - Lax Ball to the Shoulder Blade and band distraction for lats

Overhead Squat Skill

Snatch Skill

WOD

8 Min Ladder of

1 Overhead Squat (135/95)

1 KB Swing (71/44)

2 OH Squats

2 KB Swings

3 OH Squats

3 KB Swings

etc...till the clock hits 8 minutes

 

Scores from Monday...next time I will take a closer picture

IMG_20130114_204029

WOD – 12.0 –

January 14, 2013
Skill/Strength/Circuit

Mobility and Soft Tissue

Superheros - Heavy Front Squats 4x1 - 2 to 3 min rest

WOD

DB Ground to Overhead (45/25)

DB Thrusters (45/25)

image

WOD – 11.9 –

January 13, 2013
WodPress...Our Blog software, is really sucking as of late, I post, it doesn't cooperate.  It all started when I began including the picture of the white board...a solution will be found

Skill/Strength/Circuit

Introduction of the Medicine Ball CLUSTER - Squat Clean Thruster...super fun

WOD

Dumbbell Farmers Carry Buy in (50/35)

Rig to Wall and back 6x

then...

50 Double Unders

25 Chin Ups (Supinated Grip...the best grip for drinking Soup)

40 Double Unders

20 Chin Ups

30 Double Unders

15 Chin Ups

20 Double Unders

10 Chin Ups

10 Double Unders

5 Chin Ups