3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 195.9 –

February 11, 2018
Durability

Alternating Parallel Throws - 5 total sets including warm ups - 10 reps or more, black medicine balls are recommended

Skill/Strength

Team Up - Warm Up - Get up

Partner WOD

In teams of two, three or four, complete the following work as fast as possible, in this order with 1 athlete working at a time. Teams must keep their order but can adjust the work period as they see fit

Erg Bike - 2000 - 4500 - 6000

Jumping Chest to Bar Pull-Ups - 100 - 150 - 200

Sled Ring Drag Lengths (45/35) - 20 - 30 - 40

 

Scores from Saturday...Coming Soon

 

WOD – 195.8 –

February 10, 2018
Durability

Straddle Plank - 30 seconds per side x 2 sets

Skill/Strength

HSPU Skill and Practice

WOD

3 Rounds

28 Calorie Row

21 Sumo Deadlift High Pull (95/65) Rx+ 115/75

15 Shoulder to Overhead

9 Hang Power Clean

 

Scores from Friday



 

WOD – 195.7 –

February 9, 2018
Durability

1-Arm Banded Chest Flies - 3 sets to fatigue - no rest b/w arms or sets

Skill/Strength

Sled Rope Pull

10 Min AMRAP

-Athletes will need to share sleds and all athletes only get 4 lengths per turn before they must rotate and let another athlete use the sled. For this reason, please use as much weight as necessary to fatigue at or before 4 lengths. All sled pulls can ONLY be completed in the manner shown below.

WOD

4 Min Work - 1 Min Rest x 3 Rounds

25 Back Squats (95/65) Rx+ 135/95

20 Straight Leg Hollow DB Sit-Ups (50/35)

15 Lateral Burpee Bar Hops

 

Start round 2 where you left off at the end of round 1. To complete an Rx Straight Leg Hollow DB Sit-Ups, athletes must keep their knees straight.

WOD – 195.6 –

February 8, 2018
Durability

DB Cuban Press - 2 sets to fatigue - 30 second rest

Skill/Strength

MB Chest Pass - 3 sets of 5 reps with increasing POWER per set

Seated MB Chest Pass Test (15/10#)

WOD

Bench Press - Accumulate 75 Rest (155/105)

Every time you break, complete 50 Double Unders (Rx+ 100 reps)

 

Athletes should attempt to complete each of their bench press sets to fatigue and not stop premature. A regular grip is recommended and athletes who bench often can use a wide grip if they want. Avoid the close grip today.

 

Scores from Wednesday "Chase"

WOD – “Chase” –

February 7, 2018
Chase Elliot recently turned 5 years old! Coach Mike wrote this brutal workout for his son and we run it once a year around Chase's birthday. Scores from last year can be found below. Enjoy!

 

Durability

Low Hold MB Pec Walk - 2 min AMRAP

It looks like I've created an amazing new exercise...oops

Skill/Strength

Build up to your Power Clean workout Weight

Warm up all movements and find scales where necessary

WOD "Chase" - Chase was born on 2/1/2013...This young man was 6lbs, 13oz and 19" long

19 Min AMRAP

2 Muscle Ups

1 Power Cleans (225/155)

20 AbMat Sit-Ups

13 Pull-Ups

6 Deadlifts (225/155)

13 Toes to Bar

 

-Scale the 2 Muscle Ups to 4 Chest to Bar or 4 Pullups

-Scale the 13 Toes to Bar to 26 V-Ups if you cannot perform hanging high knees

 

Scores from last year's "Chase"



S


WOD – 195.5 –

February 6, 2018
Durability

Front Lever Banded Pulls

- Play around with this movement but ensure your elbows are locked the entire time, your maintaining your hollow body the entire time and working submaximally

- This is easily scalable



Skill/Strength

Warm Up

WOD

3 Rounds

2 Min AMRAP - KB Goblet Lunges (53/35) Rx+ 70/53 (1=1)

2 Min AMRAP - Burpee Box Jumps (24/20) (1=3)

2 Min AMRAP - Sled Push (50/35) (1=10)

2 Min AMRAP - Air Squat (Rx+ KB Goblet 53/35) (5=1)

2 Min AMRAP - Rest

 

All athletes will begin this WOD at the same time and at different stations. This WOD has a running clock with zero transition time

Scores from Monday


WOD – 195.4 –

February 5, 2018
Durability

MB Overhead Throw + SL RDL Pause

3 sets of 10 reps - alternating leading leg per rep

Skill/Strength

KB Farmers Carry

1 Minute Carry Light

1 Minute Carry Heavy

WOD

5 Rounds

24 1-Arm Deadlifts (50/35)

18 1-Arm Hang Power Cleans

12 1-Arm Shoulder to Overhead

WOD – 195.3 –

February 4, 2018
Durability

Slow Bear Crawl Relay - 6 minutes

Skill/Strength

Warm Up

WOD

30 Minute AMRAP (Team of 2)

100 Slam Ball (20/15)

75 Med Ball Russian Twists

50 DB Step Ups (50/35) 20/16"

25 Jumping Ches to Bar Pull-Ups

 

At 5 minute mark, complete 10 cleans (135/95) as a team

At 10 minutes, complete 15

At 15 minutes, complete 20

At 20 minutes, complete 25

At 25 minutes, complete 30 cleans (135/95) as a team,

 

After you complete your cleans requirements, continue back on the AMRAP as fast as possible. The faster you work at the start of this WOD the better so start fast! The last set of cleans is going to be a doozy!

 

Scores from Saturday...

 

WOD – 195.2 –

February 3, 2018
Durability

Kneeling Palloff Press - 20 reps per side x 2 sets

Skill/Strength

30 Sec AirBike Sprint For Max Calories

WOD

3 Round

2 Min AMRAP - AirBike (1 Cal = 1 Point)

2 Min AMRAP - Farmers Carry (53/35) Rx+ 70/53 (1 Length = 5 Points)

2 Min AMRAP - Ring Rows (1 Rep = 1 Point)

2 Min AMRAP - Wide Grip AbMat Push-Ups (1 Rep = 1 Point)

2 Min AMRAP - Rest - Rest as much as possible

 

Scores from Friday & Competitors Programming for Saturday below - Reminder, Comp Class is cancelled today so feel free to complete this work on your own during Open Gym, which ends at 2pm



Comp Class WOD

A – Every 90 Seconds x 8 Rounds

2 Snatch Deadlift + 2 Power Snatch – drop the bar after each rep – the snatch deadlift here is not a dynamic movement – simply hit the positions from ground to hip as you would for a snatch – No misses, heavy as possible – attempt to use 5# more per minute than you used on Test Day of this cycle

B – 7 Rds for Time

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead (135/95)

WOD – 195.1 –

February 2, 2018
Durability

DB I + Y + T

2 Sets, each to fatigue, 30 seconds rest b/w sets

Skill/Strength

Warm Up & Go

WOD

1 Round

1500 Meter Row

50 Burpee Box Jumps (24/20) Rx+ 30/24

30 Push Press (95/65)

 

Scores from Thursday