3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 179.9 –

August 7, 2017
Durability 

Singe Leg Hang Power Snatch

5 Reps per Leg x 3 sets

Submaximal weights

Here is the best video I could find, notice his rear foot on the landing...do that.



Skill/Strength 

Squat Snatch

Build up to a heavy single in 10 Minutes

WOD

4 Rounds

8 Squat Snatch (115/75) Rx+ 135/95

10 Shoulder to Overhead

12 Box Jumps (24/20)

 

The performances on Even 1 were some of the most impressive of the entire weekend. These amazing athletes crushed the run, crushed the swim, ran out the water and crushed the final run.



 

Scores from Sunday


WOD – 179.8 –

August 6, 2017
Durability 

Hollow Rock - Max Time in 1 Minute - 1 Minute Rest x 2 sets

Skill/Strength 

Running Warm Up

WOD

1 Round

30 Burpees (Rx+ 50 reps)

500 Meter Run

50 Calorie Row

500 Meter Run

30 Burpees (Rx+ 50 reps)

 

Scores from Saturday


WOD – 179.7 –

August 5, 2017
Durability 

Banded Face Pull - 90 seconds of Work x 1 set

Skill/Strength 

Bench Press - Quickly Work up to a heavy set of 8 to 10 reps

WOD

3 Rounds (Rx+ 4 rds)

10 Bar/Box Dips (Rx+ Ring Dips)

30 DB Anchored AbMat Sit-Ups

50 Seconds Handstand Hold

70 Air Squats

 

Scores from Friday


WOD – 179.6 –

August 4, 2017
Durability 

Single Leg RDL with Barbell

3 sets of 8 reps - Submaximal

Skill/Strength 

Hang Power Clean

Build up to a 5 Rep Max without dropping the barbell between reps

WOD

4 Rounds

21 Hang Power Cleans (95/65)

15 Kipping Pull-Ups (Rx+ Kipping Chest to Bar Pull-ups)

 

Notes - Butterfly not allowed today

 

Scores from Thursday


WOD – 179.5 –

August 3, 2017
Durability 

Band X Walk - 90 Seconds x 1 set

Skill/Strength 

Practice the Kettlebell Wall Ball!

3 sets of 10 to 20 reps

WOD

4 Stations - 90 Seconds Per Station - 30 Seconds Rest b/w Stations x 3 Rounds

Station 1 - KB Goblet Carry (70/53) - 1 Length = 5 Points

Station 2 - Jumping Alternating Lunges - 1 Rep = 1 Point

Station 3 - Row (Calories) - 1 Cal = 2 Points

Station 4 - KB Swing (53/35) Rx+ 70/53 - 1 Rep = 1 Point

 

Try to score as many points as possible!!!

 

Scores from Wednesday


WOD – 179.4 –

August 2, 2017
Coooool...Cannot wait to see the Fittest In The World take on this event!



Durability 

Band Pull Apart + External Rotation

3 sets of 15 to 20 reps

Skill/Strength 

Rope Climb Skill

Scales for the WOD

Warm Up

WOD 

20 min AMRAP

6 Rope Climbs

12 DB Thrusters (50/35)

10 DB Burpees

8 Strict Handstand Push-Ups

 

Scales for Rope Climbs can either be skill based or strength based. You're skill based rope climbs involve practicing the J-Hook from low ropes and will certainly end up taxing the hands and shoulders. A strength based rope climb scale would involve lots of fatigue to the arms and abs while working on the low ropes. Pick whichever option you would enjoy the most or do a little of both.

 

Scores from Tuesday


WOD – 179.3 –

August 1, 2017
Durability 

Plate Walking - Pick whichever weight you want

1 Min Walk - Plate Overhead

-30 seconds rest-

1 Min Walk - Plate at Chest

Skill/Strength

Power Clean

In 10 minutes, work up to a heavy weight for a set of 3 reps, then a set of 2 reps and then a set of 1 rep. The weight should increase as you go from 3 reps to 2 reps and from 2 reps to 1 rep. Post your total pounds lifted on the white board. Drop all reps.

Example - 225 x3, 240 x2, 255 x1 = 675 + 480 + 255 =1,410 total Pounds

WOD

5 Rounds

5 Power Cleans (185/125) Rx+ 225/155

10 Broad Jumps (6"/4")

 

Notes - Ladies, if you want to jump 6", my all means please do. The floor mats in the gym are 4" by 6" so that is obviously what we will use as our jumping lines. Last time we did broad jumps, athletes would jump and land ON the 6" or 4" line instead of landing past the line and that is NO Rx. However, shorter jumps might be what you should be doing so please work within your ability.



Scores from Monday "Helen" - Good work everyone


WOD – “Helen” –

July 31, 2017
During the final days of July, last summer, we ran this classic workout which was written by the first CrossFit Coach (Greg Glassman) at the first CrossFit gym in Santa Cruze California. Here you can see the 1st Champion of the CrossFit Games completing Helen.

Durability 

1 Legged Hip Lift - 30 Reps Per Side x 1 set

Skill/Strength 

Single Leg Goblet Squat + Box - 3 sets of 8 to 10 reps per leg - short rest

We are loading the single leg squat today while staying within the limits of good technique. Typically, a SL Squat (Pistol) requires athletes to depart from ideal squatting mechanics to achieve full range of motion. Today we are eliminating the bottom/problematic range of motion and loading. Have fun experiencing this challenging movement.




WOD 

"Helen"

3 Rounds

400 Meter Run

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

12 Pull-Ups (Rx+ Chest to Bar Pull-Ups)

 

Notes - yeah we run 500 meters instead of 400 and no there is no good reason for it

 

Scores from the last time we ran "Helen" (July 2016) and the previous 2x before that.





Scores from Sunday


WOD – 179.2 –

July 30, 2017
Durability 

Hollow Rock - 30 seconds x 3 - rest 30 seconds

Skill/Strength

Jumping Back Squats - light weight

5 sets of 8 to 10 reps

-lots of volume to practice a new movement so don't burn out here

WOD

4 Rounds

50 Air Squats (Rx+ 75)

150 Single Unders (Rx+ 250 single unders)

 

Scores from Saturday


WOD – 179.1 –

July 29, 2017
Durability 

Band X Walk - 90 seconds x 1 set

Skill/Strength 

Deadlift Warm Up and Build Up

WOD

5 Rounds

12 Deadlifts (225/155) Rx+ 275/185

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

 

Scores from Friday