3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 158.8 –

October 8, 2017
Durability 

Straight Arm Band Pulldown - 2 minutes x 1 set - sets of 10 reps or more during 2 minutes

Skill/Strength 

1-Arm Bent Over DB Rows - 3 sets o f12 reps

WOD

3 Rounds

30 Burpees

20 Pull-Ups (Rx+ Chest to bar)

 

Scores from Saturday

 

WOD – 185.7 –

October 7, 2017
Durability 

Medball Push Press for Max Height (20/15)

5 sets of 5 reps

Skill/Strength

Warm Up with some Touch-n-Go Power Cleans & The WOD Weight

WOD

5 Rounds

10 Power Cleans (135/95) Rx+ 155/105

500 Meter Row

 

Scores from Friday...Holy Shit that hurt


WOD – 185.6 –

October 6, 2017
Durability 

Terminal Knee Extensions w/ Band - 90 sec per side x 1 set

Skill/Strength

Fast Warm up, Quick Primer and Go

WOD

Every 9 Minutes, Complete 1 Round of

45/35 Erg Bike Calories (Damper L10/L7)

50 Air Squats

 

For Four Sets

Score = total time worked

Heat Start Times

H1 - 0 - 9 - 18 - 27

H2 - 2:15 - 11:15 - 20:15 - 29:15

H3 - 4:30 - 13:30 - 22:30 - 31:30

H4 - 6:45 - 15:45 - 24:45 - 33:45

Scores from Thursday



 

 

WOD – 185.5 –

October 5, 2017
Durability 

Straddle Plank - 30 seconds per side

Side Plank - 30 seconds per side

Use light weight if necessary

Skill/Strength 

Overhead Press

3 sets of 6 to 8 reps

My dear friend Dmitry with 356#



WOD

20 min AMRAP

12 Shoulder to Overhead (135/95) Rx+ 155/105

12 Box Jumps (24/20)

12 Toes to Bar

 

Scores from Wednesday


WOD – 185.4 –

October 4, 2017
Durability 

Band X Walk - 1 min AMRAP

Band Pull-Apart - 1 min AMRAP

Alternating Single Leg Hip Lift - 1 min AMRAP

Skill/Strength 

Sumo Deadlift

5 sets of 5 Reps

-Drop all reps from the top

-Take enough time to set up properly b/w reps but no time to recover

-Be conservative on weight and focus on perfect balance, ideal timing, and speed

Dan Green hoisting 881# Sumo.



WOD 

Alternating Tabata - 8 min Total

Hang Power Clean (75/55) Rx+ 95/65

Front Squat

 

Scores = total reps

 

Scores from Tuesday


WOD – 185.3 –

October 3, 2017
Durability 

Dumbbell Hollow Rock - "like a bowtie"

3 Min AMRAP



Skill/Strength

Warm Up & Go

WOD

Every 12 Minutes, complete the following work as fast as possible

40 Alternating DB Reverse Lunges (50/35)

4 Lengths Sled Push (45/25)

250 Meter Run (Rx+ 500 Meter Run)

 

Complete 3 Rounds

Score is total time worked

 

Heat Station Times

H1 - 0 - 12 - 24

H2 - 3 - 15 - 27

H3 - 6 - 18 - 30

H4 - 9 - 21 - 33

 

To satisfy the barbell work you're not doing today, I present, California Strength


Scores from Monday



 

WOD – 185.2 –

October 2, 2017
Durability 

Side Plank Powell Raise - 15 to 20 reps per side x 2 sets - light weight & slow



Skill/Strength 

Strict Pull-Ups

5 min AMRAP

-We need to be getting 6 to 8 reps per minute so scale accordingly

WOD

1 Round

100 DB Burpee Power Clean and Jerks (50/35)

 

Scores from Sunday


WOD – 185.1 –

October 1, 2017
Durability 

Band Pull-aparts + External Rotation - 2 min AMRAP

Skill/Strength

Touch-n-Go Power Cleans

5 sets of 5 reps

-Don't let your form fall apart on the final reps of the later sets

-Ensure your catch position is ideal for your mobility and consistent

This video of CrossFit Games athlete Daniel Petro shows an impressive 295# TnGo Power Clean for 3 reps. In my opinion, his final rep shows a catch position with feet too spread. Lets avoid the starfish catch today and save it for only those times you might want to get reckless.



WOD

3 Rounds

12 Power Cleans (155/105) Rx+ 15 reps

25 Push-Ups (Rx+ 35)

 

Scores from Saturday



 

WOD – 185.0 –

September 30, 2017
Durability 

Terminal Knee Extension - Green Bands or Stronger

90 Seconds Per leg

This is a great movement to warm up the knees but also helpful for athletes who might be dealing with some knee cap tracking issues and general tenderness. The coaches at CFS have seen many athletes eliminate their knee pain with the regular inclusion of this one movement.

Skill/Strength

Deadlift - Work up to a heavy set of 5 TnGo Reps for 1 set

WOD

3 Rounds

40 Alternating DB Reverse Lunges (50/35)

40 AbMat Sit-Ups

40 Air Squats

 

Scores from Friday



 

WOD – 184.9 –

September 29, 2017
Durability 

Med ball Split Stance Overhead Throw

3 sets of 5 reps per leg

Skill/Strength

Warm Up and Catch a Pump!

WOD

4 Stations - 2 Minutes Per Station - 30 Second Rest b/w Stations - 3 Rounds

Station 1 - Shuttle Sprints (1 length = 2)

Station 2 - Box Jump Overs (24/20) (1 rep = 1)

Station 3 - Strict Pull-Ups (1 = 5)

Station 4 - 1-Arm Bent Over DB Row (50/35) Rx+ Heavier (8 reps = 1)

 

Scores from Thursday