3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 174.0 –

June 5, 2017

Dumbbell Bear Crawl

2 Lengths x 4 sets - building in weight from set 1 to set 4

Notice that the back remains parallel to the floor...like a real bear and not hips up in the air like a teddy bear


DB Power Clean Challenge - 7 Minutes

Within a 30 second window, how many DB Power Cleans can you complete?

DB's start on the floor and finish at the shoulders with elbows in front of the dumbbells with knees and hips open. Only 1 side of each DB has to touch the floor at the same time at the bottom. Rx weight is 45/30 and Rx+ weight is 50/35 but for this portion of the day, if you want to put up a high score with some heavy heavy DBs...please feel free and report efforts to the white board.


3 Rounds

21 DB Power Cleans (45/30) Rx+ 50/35

18 DB Front Squats

15 DB Shoulder to Overhead


Scores from Sunday


WOD – 173.9 –

June 4, 2017

Warm UP...no time for anything except fitness


All Fitness Today


5 min Work - 5 min Rest x 4 Rounds

3 min Row (1 Cal = 1 Point)

2 min Sled Drag + Sled Push (1 Length = 10 Points)


2 min AirBike (1 Calorie = 1 Point)


This will be 2 sets of 5 minutes where you start rowing and finish Sled & 2 sets of 5 minutes where you start rowing and finish AirBike. I have successfully combined everyones favorite movements into one fantastic workout.


Scores from Saturday

WOD – 173.8 –

June 3, 2017

Hollow Rock - 2 min AMRAP


Warm Up Movements


5 Rounds

15 Jumping Front Squats (45/35) - Don't drop empty barbell to floor!

30 Double Unders

15 Toes to Bar


Scores from Friday

CrossFit Games 2011 & 2013 Deadlift Regional WOD

June 2, 2017

1 Legged Glute Raise

1 min AMRAP per leg x 1 set


Deadlift - 4 sets of 8 Reps - 55-65% of your 1RM

These reps are fast, explosive, aggressive on the way up.

Do not sacrifice speed for excessive weight.


Event 4 from the 2011 CrossFit Games Regionals & Event 5 from the 2013 Regional


Deadlift 315/225

Box Jumps 30/24


In 2011, the best time in the world for this WOD belong to Austin Malleolo - 2:56


Scores from Thursday

WOD – 173.6 –

June 1, 2017

Lax Ball Soft Tissue Work

Quads + Calves


Chris Hinshaw Running Warm Up

1 - High Knee Karaoke

2 - Over the Hurdle

3 - Knee to Chest

4 - Figure Four

5 - Lunge and reach

6 - Lunge and twist

7 - Toe Touch

8 - High Knees

9 - Butt Kicks

10 - Straight Leg

11 - Side Step

12 - Side Step Jumping Jack

13 - Sitting Arm Swings

14 - Standing Arm Swings

15 - Toes Out Walk

16 - Toes In Walk

17 - Walk On Heals

18 - Walk On Toes


For Time

750 Meter Run

30 Alternating Jumping Lunges (Rx+ DBs at sides 20/15)

30 Calorie Row

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

---3 min rest---



Report total time


Scores from Wednesday


WOD – 173.5 –

May 31, 2017

Single Leg RDL - Barbell x 3 sets of 8 reps - 1 min rest - light weight


Power Clean

5 RM Touch-and-G0


20 min AMRAP

5 TnGo Power Cleans (135/95) Rx+ 155/105

10 C2B Pull-Ups (Rx+ 5 Ring Muscle Ups)

40 AbMat Sit-Ups


Scores from "Jack Joseph" - When I see all your names and all your scores, I can see you all doing this workout in my mind and it makes me feel very happy. Ellen and I and Gracie are all very lucky to be part of CFS. Thanks Everybody!


Cannot Wait To See This Next Year!


“Jack Joseph”

May 30, 2017
Just after 2pm yesterday, Jack Joseph Goldberg was born! Ellen did great and both baby and mama are happy and healthy. My first gift to Jack is his own CFS WOD, which is a very special one to me. It's the 1st WOD of the 2009 CrossFit Games Northeast Regional and it almost killed me. I got 5 rounds on this WOD that year and 1st place was 10 rounds. I literally completed this WOD 1x a month for the next 2 years till I got 9 rounds and then retired it. Good luck to you all!!!


1 min Band X Walk

1 min Band Pull-Apart

30 sec Band X Walk

30 sec Band Pull-Apart


1RM Thruster - 10 minute window

All athletes start with empty barbells and no reps may be attempted after the 10 minute mark.

"Jack Joseph" 

12 min AMRAP

5 Thrusters (135/95)

10 Burpees

Happy Memorial Day

May 29, 2017
“In the truest sense, freedom cannot be bestowed; it must be achieved.”

– President Franklin D. Roosevelt


Thank you to all the men and women who gave their lives for our freedom.

Happy Memorial Day

CrossFit Syracuse is close today.


WOD – 173.4 –

May 28, 2017
Congratulations to all the athletes who participated in Murph and thank you to all those who donated their time to keep the event running smooth. It was a blast and very well run. Today's workout is not for those who competed at Murph yesterday and those who did are more than welcome to row, bike, roll out and stretch today at CFS. 


Bottoms Up 1-Arm KB OH Press

8 reps per side x 3 sets

Ensure stead of controlled reps, misses due to KB slippage are not allowed


Strict HSPU Scales & Practice


4 Sets - 1 min rest b/w sets (Rx+ 5 Rds)

5 Strict HSPU

20 Box Jumps 24/20 (Rx+ MB Box Jumps 15/10)

5 Strict HSPU


Notes - Yes, MB Box Jumps means jumping onto a box while holding a MB. You can hold the MB however you like and move it however you like while jumping so long as you land both feet down at the same time and stand up tall on the top of the box to finish the rep. Also, don't wreck your shins going Rx+.




May 27, 2017
Today we honor Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005.

"This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it."



For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Come to Mega Murph today and watch athlete from all over Central New York complete this workout or a scaled version. If you are able, please consider donating to Clear Path for Veterans who will be hosting this event.

Thank You,

CrossFit Syracuse




Scores from Friday