3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 8.5 –

December 3, 2012

Oepn gym for 15 minutes

Work on two skills you want to improve


5 rounds for time:

20 Burpee KB hops

20 KB Swings (53/36)

WOD – 8.4 –

December 2, 2012

we going to unglue that lower back

applicable drill can be seen at 2:38



With a partner complete 3 rds of

50 Wall Ball (20/15)

50 AbMat Situps

50 KB SDLHP (53/36)

50 Push Press (75/55)

WOD – 8.3 – Benchmark!

December 1, 2012

10 Minutes to

Build up to a heavy set of three thrusters



for time:

1000m Row

50 Thrusters (45/35)

30 Pullups
Some CrossFit Greats doing Jackie...

WOD – 8.2-

November 30, 2012


Power Clean,

Experienced:  Work up to a heavy set of 3 touch and go reps.

Novice:  Drill the movement


3 rounds...

1min. per station for max reps

Airdyne Bike (Cal)

Power Clean (95/65)

Box Jump (20/16)

Reverse Lunges Plate OH (45/25)



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