3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 172.4 –

May 15, 2017

90 Sec Wall Sit

1 Min Hollow Rock

-If you are a rock star, then clamp a light DB b/w your feet so that 1 min is hard


Squat Clean Thruster - 1RM

My Friend Dmitry Klokov with a 429 Pound Cluster


3 Rounds

10 Squat Clean Thruster (155/105)

10 Ring Muscle Ups


Notes - For the 1RM during the Skill/Strength and the reps during the WOD, only squat cleans, immediately followed by push presses will be considered Rx. For example, a power clean followed by a front squat + Push Press is a scale just as a squat clean which is not immediately followed by a push press is also a scale. Once you start to stand up from the bottom of the clean, an athlete cannot stop moving until the rep is complete for the rep to be considered Rx. Jerks are not Rx either.


Scores from Sunday

WOD – 172.3 –

May 14, 2017

Band X Walk - 3 min AMRAP


Handstand Push-Up Skill Work for all athletes


15 min AMRAP

15 DB Burpees (35/20) Rx+ 50/35

15 Shoulder to Overhead (Rx+ Deficit Kipping HSPU 45/25)

75 Double Unders


Only 1 weight is allowed to be used for the entire workout for the Rx WOD. For Rx+, athlete need to complete kipping HSPU with their hands on either 45# plates (3" deficit) or 25# plates (2" deficit).


Scores from Saturday


WOD – 172.2 –

May 13, 2017

Band Pull-Apart



Organize and Begin


4 min AMRAP - 4 min Rest x 4 Sets

Row 40/30 Calories

AMRAP Sled Drag (90/65) (1 Length = 10 Points)


AMRAP AirBike (1 Calorie = 1 Point)


Group 1 (10 athletes) will begin on the rower while Group 2 (10 athletes or less) will wait for the second interval. Group 1 will complete their row buy-in, after which they will AMRAP either Sled Drags or AirBike Calories. Group 1 will then rest for 4 minutes while Group 2 does the same thing that Group 1 just finished. On Set 2, Group 1 Athletes who went to the Sled Drag for Set 1 will now go to the Airbike for Set 2 and vice versa. For example, Johnny CrossFitter will row 4x, sled drag 2x and AirBike 2x for this WOD (any hopefully vomit zero times).


Scores from Friday

WOD – 172.1 –

May 12, 2017

Hollow Rock - 3 min Test

Everyone starts the 3 min period with Hollow Rock or a scale thereof. Once your Hollow Rock is no more, then scale to a prone plank for the remainder of the 3 minutes. If you rock the entire 3 minutes...you're a rock star :)


Drill the Push Jerk - Power Clean & Toes To Bar


4 Rounds (Rx+ 5 Rounds)

9 Shoulder to Overhead (155/105)

12 Power Cleans

15 Toes to Bar


Scores from Thursday

WOD – 172.0 –

May 11, 2017

Weighted Side Plank - 30 seconds x 3 sets - short rest


Drill the Double DB Hang Power Snatch


3 Rounds

20 Double DB Hang Power Snatch (45/30) Rx+ 50/35

100 Air Squats


Scores from Wednesday

WOD – 171.9 –

May 10, 2017

Single Leg Single DB RDL - 3 sets of 8 to 10 reps per leg


Warm Up & Start


3 Rounds

30 Front Rack Alternating Reverse Lunges (95/65) Rx+ 115/75

20 Lateral Burpee Bar Hops

500 Meter Run


Scores from Tuesday

WOD – 171.8 –

May 9, 2017

Weighted Reverse Plank

3 sets of 30 to 60 Seconds

Front Squat - Heavy Single or 1RM if you're feeling good


3 Rounds

12 DB Thrusters (50/35)

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



Tabata Push-Ups --- Not for Score ---

The goal here is to achieve as much quality work as possible and taking the score out of the equation can help some athletes simply focus on movement. If your push-ups aren't strong, then please use a mechanical-drop-set approach where you start with the most demanding push-up version you know and then begin to scale as those reps begin to go away. Scale need to be planned out before that Tabata begins. For example, strict push-ups > leaning push-ups 16" box > leaning to 20" > leaning to 24". If your push-ups are strong, then start with an advanced push-up movement and scale down from there. For example, deep ring push-ups > deficit push-ups to plates > strict push-ups > leaning push-ups to 16" box.

When do I change to a different scale during the Tabata? If you get 8 reps, stay. If you get 7 reps, change movements for the next interval. If you know you're about to fall apart, change to the next movement for the next interval. Get reps reps reps reps.


Scores from Monday

WOD – 171.7 –

May 8, 2017

1 Min Wall Sit

1 Min 1-legged Hip Lift Hold

1 Min Other Leg


1RM Weighted Pull-Ups


Build up to a Heavy Single on the Deadlifts

-For advanced CrossFit Athletes will work on the 1RM Pull-up while beginner and intermediate Athletes will build up to a heavy single on the deadlift.



Deadlifts (225/155) Rx+ 275/185

Pull-Ups (Rx+ MB Pull-Ups 15/10)



WOD – 171.6 –

May 7, 2017

Lax Ball to Hamstring & Glutes & Squads & Calves - 8 min


Warm Up


5 Rounds

10 Box Jump Overs (24/20) Rx+ 30/24

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

30 Calorie Row


Scores from Saturday....soon

WOD – 171.5 –

May 6, 2017

Band Pull-Apart - 2 min AMRAP


Push Jerk Skill & Warm Up


4 Rounds

20 Shoulder to Overhead (135/95)

20 Burpees


Scores from Friday