3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 189.0 –

November 23, 2017

Straddle Side Plank - 30 seconds per side x 2 sets


Warm Up and Organize


For Time


Thruster (95/65)

Pull-Ups (Rx+ Chest to Bar)

immediately followed by


Front Rack Alt. Reverse Lunges (95/65)

Lateral Burpee Bar Hops

immediately finally followed by

8 Wall Walks

I hope everyone enjoys their time at CFS today. It is our honor to share this day with you all. Happy Thanksgiving!


Scores from Wednesday

WOD – 188.9 –

November 22, 2017
No Durability...No Skill/Strength...Just this WOD

4 Sets - 4:00 Work - 8:00 Rest

2:30 AMRAP - AirBike (1 Cal = 1 Point)

immediately followed by

1:30 AMRAP - Sled Push (1 Length = 10 Points)


Scores from Tuesday

WOD – 188.7 –

November 21, 2017

Band X Walk - 2 min AMRAP x 1 set


Every Minute on the Minute x 10

1 Power Clean + 2 Hang Power Clean

Start at 65% of your best Power Clean & build if you can


For Time

150 Muscle Cleans (55/40) Rx+ 200 reps


Can't wait to watch this WOD run!

Scores from Monday "Roman" WOD. From the Dina family and the entire staff of CFS, thank you to everyone who came out and donated.

CFS for RAD Fundraiser

November 20, 2017
Long time CFS member Gina Brown Dina gave birth to Roman Anthony Dina 9 weeks early via emergency c-section on September 1st. Baby Roman weighed just 2lbs, 13oz, and Gina and her husband Anthony knew the road ahead would be difficult. Roman had complications with his digestive system and has undergone multiple surgeries since birth. He remains in the NICU where he is growing stronger to prepare for what will hopefully be his final surgery before coming home.

Throughout this ordeal, Gina and Anthony have demonstrated an unwavering strength, courage, and dedication. Gina spends the first half of every day at the hospital, while Anthony works long hours to provide for his family's medical and living expenses. Every evening, they go visit Roman together. They've had to watch their tiny boy fight through so much.

In a time that should be blissful, the Dina family has endured far too much stress. We want to ease their burden by eliminating financial worry, allowing them to focus their time and energy on one another. Gina lights up every room she's in with her magnetic personality, bright warm smile, and flawless style. Let's throw some of that light back to her in her time of need, and know that your CFS family will always be here to do the same for you.

We'll be collecting donations in regular classes all day Monday, November 20th, and the daily WOD will honor Roman. Non-CFS members are welcome to attend and workout will be scalable to all fitness levels.

Members and guests will be able to donate through our front desk iPad kiosk when they arrive on 11/20. If you can not make it in that day, but wish to donate, you can do so any time here:


Visit crossfitsyracuse.com/schedule
Click the class you'd like to attend
Click "New Here? Sign Up"
Click "Register" next to "Drop In ($0.00)"
Enter contact details and click "continue"
Click "continue" again
All set!

Thank you for your support!


1-Legged Hip Lift - 1 min AMRAP per Leg x1 set


Organize & Warm Up

WOD - "Roman" -

25 min AMRAP

60 Box Step Ups (50/35) onto 20/20" box - Holding 1 DB only

50 DB Hollow Rock Sit-Ups (50/35)

40 DB Thrusters (50/35)

30 Burpees


Scores from Sunday


WOD – 188.6 –

November 19, 2017

Reverse Snow Angel - 4 Min AMRAP

Each rep should take you 5 seconds to complete so go slow


Practice the KB Wall Ball


For Time

150 KB WallBall (53/35) Rx+ 70/53


Movement Standards - You need to do a KB Swing and a KB Goblet Squat to earn 1 rep. The only movement standard for the KB swing is having the bell move below the waist at the bottom of the swing. The squat requires proper depth and complete knee and hip extension at the top. Have Fun!


Scores from Saturday

WOD – 188.5 –

November 18, 2017

Band Pull-Apart - 1 min AMRAP

Band X Walk - 1 min AMRAP


Barbell Z-Press Test

3 min AMRAP (45/35)


3 Rounds (Rx+ 4 Rds)

10 Handstand Push-Ups

20 Prone Alternating DB Rows (50/35)

30 Alternating DB reverse Lunges


Scores from Friday

WOD – 188.4 –

November 17, 2017

KB Hollow Rock - 5 min practice


Power Clean - Work to a 1RM and then quickly take 10% off and complete another single and then do it again and again for a total of 4 drop sets after the 1RM - short rest - no misses


4 Rounds

10 Power Clean (155/105) Rx+185/125

15 Toes to Bar (Rx+ 20)


Scores from Thursday

Notable Team Names

-Razzle Dazzle

-Ya Heard?

-Rocket Ram Jet

-Just Keep Rowing

-The New Guys

WOD – 188.3 –

November 16, 2017

Shoulder Y T W - light weight - 3 Rounds


Partner Up


In teams of two, with only 1 athlete working at a time, complete the following work in this order

3000 Meter Row

100 Chest to Bar Pull-Ups

200 DB Anchored AbMat Sit-Ups

1000 Meter Row


Scores from Wednesday

OPEN WOD – 13.2 –

November 14, 2017

1-Arm Bottoms-Up KB Overhead Press - 3 sets of 10 reps per arm - light weight


Push Jerk

Work up to something heavy for 15 Unbroken Reps

I believe, the heaviest Clean and Push Jerk every completed in competition..534 lbs.


10 min AMRAP

5 Shoulder to Overhead (115/75)

10 Deadlifts

15 Box Jumps (24/20)


Scores from Monday

WOD – 188.2 –

November 13, 2017

1/2 Kneeling Pallof Press x 30 seconds x 3 sets


Back Squat

4 sets of 6 reps - building from set 1 to set 4


7 Minutes of Alternating Tabata

Front Squat (95/65) Rx+ 135/95

Hang Power Clean


Scores is total reps!