3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 10.7 –

December 30, 2012
Skill/Strength/Circuit

Warm Up Movements

WOD

In teams of two, Complete 10 Barbell Complexes

One Barbell Complex = 5 Deadlifts, 5 Hang Power Cleans, 5 Front Squats (95/65)

Each complex must be completed individually, single complexes cannot be shared.  Only one team member can work at a time.

Also...

There is a 100 V-Up Buy Out before your WOD is over, divide V-Ups as your team sees fit.

WOD – 10.6 –


Skill/Strength/Circuit

Band Pull Aparts 3x30 second efforts - 1 min rest b/w attempts

Option 1: Drill the Push Press & Push Jerk & Split Jerk

Option 2: For experienced - Push Jerk - Build Up to a heavy Single - Repeat 2 to 3 more times w/ 3 min rest

WOD

5 Rounds for time

10 Shoulder to Overhead (135/95)

10 Chest to Bar Pullups

 

ATOMIC AB ASSASSINATER



"Dude you totally assassinated it"

WOD -10.5 –

December 28, 2012
Skill/strength/circuit

Little extra warmup and rolling

WOD

4 Stations, each station is a 2 min AMRAP, 2 min rest bw stations

Station 1. 30 kb swings (53/36) - AMRAP Cal airdyne ARMS ONLY

Station 2. 30 abmat situps - AMRAP Cal rower

Station 3. 30 Ground touch to jump - AMRAP double unders

Station 4. 30 Squat thrusts - AMRAP air squats

TWO TIMES THROUGH

WOD – 10.4 –

December 27, 2012
Skill/Strength/Circuit

Double Under Work for those who need it or

Working on Wall ball - Going Rx or Getting Rx Weight to Rx height

WOD

3 rounds for time

100 ft of Walking Lunges w/ Plate Overhead (45/25)

20 Box Jumps (24/20)

20 Wall Ball (20/15)


December 27th 5:30 & 6:30 AM Classes Cancelled

December 26, 2012
The 5:30 and 6:30am classes will be cancelled tomorrow, Thursday, December 27th due to the weather. We apologize for any inconvenience, be safe everyone!

WOD – 10.3 –


Skill/Strength/Circuit

1 Min Band Pull Aparts

30 sec rest

1 Min Rear Foot Elevated Lunges (30 sec per leg)

30 sec rest

1 Min Lateral Plank Hold (30 sec per side)

3 rounds through

WOD

21-15-9 reps for time

Power Clean and Jerk (115/85)

Burpee lateral Bar Hop

WOD – 10.2 –

December 24, 2012
Skill/Strength/Circuit

There will be a new addition to our Warmup

Mandatory Shoulder Prehab

Today's Drill - Ring Rows

1 Warm Up Set

1 Max Effort Set

WOD

12 Days of Christmas

1 Pistol Per Leg

2 One Legged Box Jumps (3-45lbs Plates/2-45lbs Plates)

3 Strict Pullups

4 Burpee Box Jumps (24/20)

5 KB Swings (53/36)

6 Wall Ball (20/15)

7 One Arm DB Push Press (45/30)

8 Four Point Pushups

9 KB Goblet Squats (53/36)

10 Weighted AbMat Situps (20/15)

11 Plate Ground to OH (45/25)

12 Double Unders

 

You perform his wod the same way you sing to song.  Round 1 is 1 pistol per leg. Round 2 is 1 pistol per leg and then 2 One Legged Box Jumps. Round three is 1 pistol per leg and then 2 One Legged Box Jumps and then 3 Strict Pullups.  Round 4 is...you get the idea.

WOD – 10.1 –

December 23, 2012
In teams of 2, complete 3 rounds:

One partner rows for calories while other partner completes movements; switch.

Push ups, jumping squats, pull ups

Round 1: 21 reps of each movement

Round 2: 15 reps of each movement

Round 3: 9 reps of each movement

 

Scoring: Time + Calories on rower

 

 

WOD – 10.0 – 100th Workout and CFS

December 22, 2012
The 100th Workout and CFS - Thanks for being a great community guys, we all love you guys

Skill/Strength/Circuit

Stretch & Mobilize & Roll

We are anticipating lots of drop-ins and new people today so say hello

WOD

90 Seconds Per Station - 30 Sec rest b/w stations - 3 rounds

Station 1 - AirDyne (Cal. Count)

Station 2 - Reverse Lunges - DBs in Hands (20/10)

Station 3 - AbMat Situps

Station 4 - Ball Slams (20/15)

 

Score = Total Reps + Total Calories