3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 8.1 –

November 29, 2012

Quad Smash...use a barbell

Calf Smash



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

renegade row drilling

Deadlift Warm Up

Row Skill Work


1000 meter row


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

Low Back Mobility



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

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



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)



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

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...


5 rds for time

15 Ball Slams (20/15)

10 Pullups

5 MedBall Jump Squats (20/15)

WOD – 7.6 –

November 24, 2012

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



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

get ready...


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

Drill the Power clean, Push Jerk and Split Jerk


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!

WOD – 7.3 –

November 21, 2012

Speed Deadlift

6 sets of 3 reps at 50% of your 1RM

Rest 60 seconds b/w sets

THE GOAL: Pull the Bar off the ground as fast as possible, control the negative portion, all touch and go reps




Thrusters (95/65)



WOD – 7.2 –

November 20, 2012

Back Squat 4 sets of 5 challenging reps

3 to 4 build up sets before you begin your first heavy set of 5 reps


Death by Burpee... :)