3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 174.8 –

June 15, 2017

Hollow Rock

30 Seconds Work - 15 Seconds Rest x 3 Sets


Wall Walk Practice + Scales

Handstand Push-Ups Practice + Scales


3 Rounds

30 KB Swings (53/35) Rx+ 70/53

20 Box Jumps (24/20)

15 Kipping HSPU (Rx+ Deficit Kipping HSPU w/ Hands on 45# plates & head of AbMat)

5 Wall Walks


Scores from Wednesday

WOD – 174.7 –

June 14, 2017

Band Face Pull - 2 sets of 15+ Reps - short rest


Rowing Force Curve Analysis

"The Force Curve graphically represents how you apply force (or power) during the rowing stroke, indicating how your total force varies as you use your legs, back and arms during the drive:

  • The smoother the curve, the smoother the application of force.

  • The larger the area under the curve, the greater the amount of force applied.


The Ideal Curve Good Force Curve

Applying solid effort through the stroke results in this curve.

Peaks and ValleysMountainous Force Curve

If your force curve resembles a distant mountain range, you need to work on making your transition from legs to back to arms smoother. Multiple peaks are good for hiking…but not for a force curve.

Double Diamond

Shifted Left Force Curve

Exploding at the catch—applying great force at the beginning of the drive—results in a sharp curve and steep drop; the whole curve is actually shifted to the left of the PM screen. This illustrates how varying the timing and emphasis of your legs, back and arms during the drive changes how and when force is applied.


1 Round

1000 Meter Row (Rx+ 1500)

50 Thrusters (95/65)

30 Pull-Ups (Rx+ Chest to Bar)


Scores from Tuesday - Now that's the White Board I remember. Thank you to everyone who participated in the WOD and reported their score...it improves the atmosphere so thanks!


WOD – 174.6 –

June 13, 2017

Weighted Side Plank - 45 seconds per side x 1 set


Clean Pull - 3 sets of 3 Reps

Weight should be 100% of your best clean (squat or power)


1 Round

30 Power Clean (135/95)

40 AbMat Sit-Ups

30 Deadlifts (185/125)

40 AbMat Sit-Ups

500 Meter Run


Scores from the 3rd installment of 102.2 - Congrats to everyone who gave it their all!!!

Mystery WOD

June 12, 2017
Those who have been at CFS for a long time can tell what today is probably all about. Those who are new, let me assure you that today you need no skill to complete this WOD RX! You don't even need to be fit to complete this WOD RX. So come on in and have a great time.

This is a ReTest WOD and our 3rd installment! Below are your scores to compare. I would love it if more athletes put their scores up to the White Board. CrossFit Syracuse used to have many many more people report their scores to the White Board and that has changed, which is kind of sad. I know there are many reasons people have stopped but lets try again.

Previous Attempt At This WOD - July 2016

Scores from our 1st Attempt at this WOD - March 2015

WOD – 174.5 –

June 11, 2017

Lax Ball Lower Body - Extra General Warm Up - Foam Rolling - 10 minutes


Warm Up


20 min AMRAP

35 KB Swings (53/35) Rx+ 70/53

12 Push-Ups (Rx+ 18)

250 Meter Run

WOD – 174.4 –

June 10, 2017

Hollow Rock

30 Seconds On - 15 Sec Off x 5 Sets


Hang Squat Clean + Jerk

Build to a Max in 10 Minutes


3 Rounds

7 Hang Squat Clean + Overhead (135/95) Rx+ 155/105

12 Lateral Burpee Bar Hops

17 Box Jumps (24/20)


Scores from Friday

WOD – 174.3 –

June 9, 2017

1-Arm Bottom-Up KB Overhead Press

3 sets of 8 reps per side


Review Movements

Provide Scales for Ring Muscle Ups & T2B


25 min AMRAP

20 Toes To Bar

30 AbMat Sit-Ups

40 Shoulder to Overhead (75/55)

10 Ring Muscle Ups


Notes - If you have any ring muscle ups under fatigue, use them today and simply scale down the reps per round. If your ring muscle ups go away or you don't have them yet, please scale to the low rings with bands if possible. If you don't have 2 strict pull-ups today, then kipping Toes to Bar is not allowed but hanging strict straight leg raises are so use them.


Scores from Thursday

WOD – 174.2 –

June 8, 2017

Lax Ball to Spinal Erectos + Quadratus Lumborum

6 min Run Time


Glute Activation (Coach's Choice)

Deadlift Warm Up


3 Min Work - 3 Min Rest x 5 Sets

15 Deadlifts (225/155) Rx+ 245/170

AMRAP Rowing Meters in Remaining time


Notes - User beware. Going Rx is to deadlift 16,875 Pounds for the dudes and 11,625 for the ladies. Dats a lot a weight! Rx+ is every more weigh!!! In short, just b/c you can deadlift 225/155 don't mean you should deadlift it for 75 reps in less than 30 minutes. Men, a 1RM deadlift north of 400# is a minimum requirement for Rx today and ladies, 300 for you!


Scores from Wednesday

WOD – 174.1 –

June 7, 2017

KB Tippy-Tappy Game


Back Squat - 1 very challenging set of 3 Pause Squats - 2 second pause in the bottom

Pause squats are great for developing starting strength for the olympic lifts. Getting the bar off the floor with good position and speed can make or break a clean or snatch.


3 Rounds - 1 min rest b/w Rounds

16 Alternating Front Rack Reverse Lunges (135/95) Rx+ 24 Reps

250 Meter Run

21 Wall Ball (20/15) Rx+ 35 Reps

---report total time to white board---


Scores from Tuesday

WOD – 145.5 – ReTest –

June 6, 2017

Band X Walk - 1 min AMRAP

DB Side Plank - 30 seconds per side x 1 set

SL RDL - 25 Reps Per Side x 1 Set


Rope Climb Skill Work + Scales

Athletes who are not ready to climb to the sky are going to utilize low ropes hung from the pul-up rig in a variety of different ways.

Athletes who cannot utilize their J-Hooks are going to jump to a static hang.

Athletes who can utilize their J-Hook are going to reach, hang, hook, climb and descend for reps.

Athletes will not be allowed to climb the ropes without proper leg protection. We have some protection at the gym but not a lot. 1 long sock is not nearly enough to protect your skin and will certainly result in a major wound. A neoprene knee sleeve + a sock could work.

WOD 145.4 ReTest 

20 Minute AMRAP

3 Rope Climbs

30 Burpee Box Jumps (24/20)


Scores from the last run of 145.4

Scores from Monday