3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

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!


WOD – 7.3 –

November 21, 2012
Skill/Strength/Circuit

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

WOD

FRAN

21-15-9

Thrusters (95/65)

Pullups



 

WOD – 7.2 –

November 20, 2012
Skill/Strength/Circuit

Back Squat 4 sets of 5 challenging reps

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

WOD

Death by Burpee... :)

 

WOD – 7.1 –

November 19, 2012
Skill/Strength/Circuit

KB Snatch Skill

-Learning Progression: Single Arm Swing - Swing Arm High Pull - Snatch

Double Under practice

WOD

2 sets:
50 KB Swings (53lbs/36lbs)
50 Wall Balls (20lbs/15lbs)
50 Double Unders

If necessary, perform Double Unders one at a time and scale reps to 25 per set.  If unable to perform them one at a time, perform 150 singles per set.

 

This Dude Knows his KBs

WOD – 7.0 –

November 18, 2012
Skill/Strength/Circuit

Kipping Pullup Skill - Practice the kip, experience a thinner band for less assistance, take long rest periods

WOD

3 rds for time:

50 Jumping Pullups

50 V-ups

50 Squat Thrusts (the burpee without the pushup...aka, the burpee's convict brother)

WOD – 6.9 –

November 17, 2012
Skill/Strength/Circuit

Push Jerk
3-2-1-3-2-1 waveload

First wave easy. Second wave tough.
Rest 2 minutes b/w sets


WOD

Row 500 meters
then
21-15-9 reps:
Push Jerk (135/95)
Toes to Bar
then
Row 500 meters

WOD – 6.8 –

November 16, 2012
Skill/Strength/Circuit

3 sets:
10,8,6 x Deadlift (increase weight each set)
5 x Box Jump

Strength

Deadlift (30X1 tempo) - (3 seconds down, zero time on the ground, Up as fast as possible, one second at the top)
Build up to a tough set of 5 in 10 minutes, take plenty of rest between heavy attempts

Touch and go reps but control on negative

WOD

3 sets:
AMRAP in 4 minutes:
5 Deadlifts (75-80% 5RM)
10 Box Jumps (24"/16")

Rest 3 minutes b/w sets.
What else would you expect with a name like Magnusson


WOD – 6.7 –

November 15, 2012
Skill/Strength/Circuit

Bear Crawl

Med Ball Buddie tosses - have a catch with a MedBall...don't be mean and toss it too fast

WOD

4 rounds for time
Lateral Shuffle Across Gym Floor 10 lengths
3 x [5 Pullups, 10 MedBall situps, 15 Squats]