3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 189.9 –

December 3, 2017
Durability

Barbell Mashing - Legs

6 min Run Time

Skill/Strength

Organize and Warm up

WOD

2 Rounds

30 Strict Pull-Ups

40 DB Floor Press (50/35)

50 Overhead Squats (45/35)

 

Scores from Saturday


WOD – 189.8 –

December 2, 2017
Durability

Band X Walk - 1 min

Ankling in Hollow Position - 30 seconds per leg

Skill/Strength

Warm up

Team up

WOD

In Team of Two, do this work really fast

100 Burpees to Plate

Immediately followed by

6 Rounds

250 Meter Run

25 Slam Ball (20/15)

 

Rules - Only 1 athlete can do burpees at at time. Some teams might decided to switch burpee athletes every other rep and if you do, make sure not to start your burpee until your partner is on the plate with both feet (finished with their rep). Reps do not have to be divided equally on the burpees i.e. 60/40.

The 6 rounds of running and slam ball have slightly different rules. We still have the rule that only 1 athlete can be working at a time. However, this work has to be divided evenly so each athlete does 3 full rounds. Additionally, the work of 1 round cannot be split between the partners.  You have to complete the run and the slam ball reps before your partner can start their run.

 

Scores from Friday



 

WOD – 189.7 –

December 1, 2017
Durability

Roll Forearms, Biceps, and Triceps with a Barbell - 5 Minutes

Skill/Strength

Warm Up and Go Hard

WOD

20 min AMRAP

20 Thrusters (95/65)

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

60 Double Unders

 

'Scores from Thursday


WOD – 189.6 –

November 30, 2017
Durability

T-Drill - Accumulate 10 to 15 reps, starting slow and building speed as you warm up

-I think we can fit three T-Drill set-ups in the main floor if we get creative!

Skill/Strength

Warm UP

WOD

3 Rounds

2 min AMRAP - 1-DB Step Up (20/20") 50/35 (1 Rep = 1 Point)

2 min AMRAP - KB Farmers Carry (53/35) Rx+ 70/53 (1 Roundtrip = 10 Points)

2 min ARMAP - Push-Ups (1 Rep = 2 Points)

2 min AMRAP - Rest

 

New Equipment Alert...Keep your eyes open...Hint Hint



 

Scores from Wednesday


WOD – 189.5 –

November 29, 2017
Durability

DB Arch Ups - 3 sets of 15-20 reps - short rest

Skill/Strength

Single Leg RDL - 3 sets of 7 reps - slow and light

WOD

1 Round

40 Tuck Ups

50 Calorie Row

40 Deadlifts (185/125)

50 AbMat Sit-Ups

40 Deadlifts (185/125)

50 Calorie Row

40 Tuck Ups

 

Scores from Tuesday ReTest of 175.6 - Great Work Everyone


WOD – 175.6 – RETEST!

November 28, 2017
O Yeah!

Durability 

1-Leg MB Hip Lift - 1 min per leg x 1 set

Skill/Strength

Back Squat

3 Sets of 7 Fast Reps - little to no rest at the top of each rep

WOD - 175.6 ReTest

3 Min Work - 2 Min Rest x 6 Rounds

25 Wall Ball (20/15)

15 Burpee Box Jumps (24/20)

 

Scores from 1st Running of 175.6



 

Scores from Monday, Great work everyone.


WOD – 189.4 –

November 27, 2017
Durability

1-Arm Bottoms Up KB Walk - 1 min per arm - heavy as possible x 1 set

Skill/Strength

Strict Overhead Press - 5 Rep Max - from the floor

-15% of your 5RM for 2 more sets of 5 reps with last set 5+

WOD

For Time

21 - 15 - 9

Shoulder to Overhead (135/95)

Pull-Ups

immediately followed by

12 - 9 - 6

Power Cleans (135/95)

Toes to Bar

 

This workout has 72 reps hanging from the rig.

User beware before your hands become hamburger meat. Scale before you bleed.

 

Mohamed Ehab, my prediction to win the 77kg category at the Weightlifting World Championship taking place as we speak. This is him warming up in 2015 for his Silver Medal showing at the World Championship.


 

WOD – 189.3 –

November 26, 2017
Durability

Hip Lift March - 2 min AMRAP

Skill/Strength

Practice the 1-Arm KB High Pull + Snatch

WOD

3 Rounds

30 KB Reverse Lunges (53/35) Rx+ 70/53

30 1-Arm Alternating KB High Pull (Rx+ KB Snatch)

60 Double Unders (Rx+ 120)

 

If you're interested in learning how to perform a KB Snatch, then first perfect your 1-Arm KB High Pull

 

Scores from Saturday


WOD – “Jon Diaz” –

November 25, 2017
Jon Diaz, a local CrossFitter, lost his life last year on the night before Thanksgiving in a tragic altercation downtown Syracuse in Armory Square. The friends of Jon Diaz asked us all to do his WOD in his memory.

Durability 

Barefoot Single Leg RDL

2 Min AMRAP per leg

-Every time your opposite leg touches the ground, punishments will be handed out.

Skill/Strength

Midline Tabata

First two minutes - Hollow Rock

Last two minutes - AbMat Sit-Ups

WOD

26 Min AMRAP (Jon Diaz was 26 when he died)

11 Deadlifts 205/140

24 Wall Ball (20/15)

16 Alternating Reverse Lunges

15 AbMat Sit-Ups

 

Jon was 26 when he died, on 11/24/16. Jon Diaz GoFundMe Page, click here.

 

Scores from Friday


WOD – 189.1 –

November 24, 2017
Durability

Prone DB Cuban Press - 3 sets of 15 reps - short rest



A post shared by Rob Blackwell (@robblackwell) on






Skill/Strength

Barrier Partner Medball Toss - 3 Min AMRAP

-Stack 3 boxes as high as possible (90")

-Teams can decide how heavy they want to go with their MB and yes, the 100 is available

-For 3 Minutes athletes must pass the MB over the box barrier that separates them and while the MB is on the opposite side, they must complete 1 Air Squat. Catch, throw, squat, catch, throw, squat for 3 minutes. Team Pride!

WOD

5 Rounds (Rx+ 7 Rds)

12 Box Jumps (24/20) Rx+ 30/24

9 DB Hang Power Clean (50/35)

6 DB Shoulder to Overhead (50/35)

 

Scores from Thursday Thanksgiving Day WOD!