3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

OPEN WOD – 17.2 –

March 3, 2017
NO ONE COULD HAVE SEEN THIS ONE COMING!!!

Open WOD 17.2

12 Min AMRAP

2 Rounds of

50-ft. DB Walking Lunges (50/35) DBs held at shoulders

16 Toes To Bar

8 DB Power Cleans (50/35)

Then, 2 Rounds of

50-ft. DB Walking Lunges (50/35) DBs held at shoulders

16 Bar Muscle Ups

8 Power Cleans (50/35)

etc., alternating between toes to bar and bar muscle ups every 2 rounds!!!

 

Variations

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbells Women use 35-lb. dumbbells

Teenagers 14-15:

Boys use 35-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Girls use 20-lb. dumbbells, perform toes-to-bars / bar muscle-ups

Masters 55+:

Men use 35-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Women use 20-lb. dumbbells, perform toes-to-bars / chest-to-bar pull-ups

Scaled: (Ages 16-54)

Men use 35-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Women use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Girls use 10-lb. dumbbells, perform hanging knee-raises / chin-over-bar pull-ups

Scaled Masters 55+:

Men use 20-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups

Women use 10-lb. dumbbells, perform sit-ups / jumping chest-to-bar pull-ups V

 

Scores from Thursday


WOD – 165.9 –

March 2, 2017
Durability 

1 DB OH March - 1 min Per Arm x 1 Set - Heavy

Skill/Strength

Warm Up & Begin

WOD

3 Stations - 90 Seconds of Work Per Station - 30 Seconds Rest B/w Stations

Station 1 - Burpees (1 Rep = 1 Point)

Station 2 - AirBike (1 Cal = 1 Point)

Station 3 - Sled Drag (45/30) (1 Length = 10 Points)

 

Scores from Wednesday


WOD – 165.8 –

March 1, 2017
Durability 

Lax Ball to Low Back & Quads - 5 min

Skill/Strength 

Warm up & Start

WOD

3 min AMRAP - 3 min Rest x 4 Sets

Each 3 min AMRAP begins with a Row Buy-In 500/400 Meters

AMRAP #1 - Push-Ups

AMRAP #2 - Sit-Ups

AMRAP #3 - Box Jumps (24/20)

AMRAP #4 - Air Squats

 

Score is total reps

 

Scores from Tuesday


WOD – 165.7 –

February 28, 2017
Durability 

Hollow Rock - 3 min AMRAP

Skill/Strength

Power Clean

Work up to a hard set of 5 Reps, which must all be completed within a 45 second window

WOD

3 Rounds For Time

15 Power Cleans (135/95) Rx+ 155/105

45 Double Unders (Rx+ 75)

30 Alternating KB Goblet Reverse Lunges (53/35) Rx+ 70/53

 

Scores from Monday


WOD – 165.6 –

February 27, 2017
Durability 

Single Leg RDL

2 Sets of 8 Reps per Side - Load with a pair of DBs

Skill/Strength

Back Squat

2 sets of 5 Hard Reps

-Slightly heavier than last Monday

WOD

1 Round For Time

100 Wall Ball (20/15)

50 Shoulder to Overhead (95/65) Rx+ 115/75

25 Chest to Bar Pull-Ups (Rx+ 50 reps)

 

Congrats to all CFS members who left all they had on 17.1. Time to recharge to get focused on 17.2

OPEN WOD 17.1

February 26, 2017
If you didn't get a chance to complete this WOD on Friday...here you go.

 

If you already completed it and you wise to try again...here you go.

 

Coach Jeff is going to school everyone on best practices when it comes to the DB Snatch as well as the burpee box jump over.

 

Good luck to all.

 

OPEN WOD 17.1 Rx (Ages 16 - 54) 

For Time

10 Alternating 1 Arm DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

20 Alternating 1 Arm DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

30 Alternating 1 Arm DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

40 Alternating 1 Arm DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

50 Alternating 1 Arm DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

---20 min Time Cap---

Teenager Rx (14-15) 

Boys - 35# DB + 24" Box + Step Ups allowed

Girls - 20# DB + 20" Box + Step Ups allowed

Masters 55+ Rx

Men - 35# DB + 24" Box + Step Ups allowed

Women - 20# DB + 20" Box + Step Ups allowed

Scaled (Ages 16-54) 

Men - 35# DB + 24" Box + Step Ups allowed

Women - 20# DB + 20" Box + Step Ups allowed

Scaled Teenagers (14-15)

Boys - 20# DB + 24" Box + Step Ups allowed

Girls - 10# DB + 20" Box + Step Ups allowed

Scaled Masters (55+) 

Men - 20# DB + 20" Box + Step Ups allowed

Women - 10# DB + 20" Box + Step Ups allowed

 

Scores from Saturday


WOD – 165.5 –

February 25, 2017
Durability 

Hollow Rock - 2 min AMRAP

Skill/Strength

HSPU practice & scaling

WOD

1 Round For Time

50 Toes to Bar

150 Air Squats

25 Kipping Handstand Push-Ups

 

Great work to everyone who suffered yesterday doing 17.1!!! Very inspirational and impressive

OPEN WOD – 17.1 –

February 24, 2017
WHOA!!! 1 Arm DB Snatch + Burpee Box Jumps....a lot of them

Distilled Rules and Common Questioned Answered

1 Arm DB Snatch

1 – Can I switch hands on the way down from the top of a completed DB Snatch? Yes, so long as you achieved knee, hip and elbow lock out with DB directly overhead when viewed from the profile AND you did not use your other arm to assist you in raising the DB

2 – Do both sides of the DB have to touch the floor at the same time at the bottom? Yes

3 – Can my non-working hand touch the DB on the way up? NO! However, it can touch the DB on the way down.

4 – Can my non-working hand or arm touch my body while I am lifting the DB? NO! You cannot post off your knee with your other arm to assist you in raising the DB. This one is going to get people so focus here!

Burpee Box Jump Over

1 – Can I step up if I want an Rx score? No, Rx requires a TWO foot take off.

2 – Can I take off with TWO feet and land with one foot before the other for an Rx score? YES! If you hop to the top of the box, step downs are permitted. If you jump over the box entirely, you must land take off with two feet and land with two feet on the other side, feet must go over the box and not around it.

3 - Do I need to stand up tall at the top of the box? NO. Your feet are the only body parts that can touch the box, you do not have to stand up, and you can jump over the box entirely if you wish.

3 – Why is there a line of the floor under my burpee box jump area? The line is there is ensure that everyone’s body is straight at the box. Both hands and feet need to be on either side of the white line at the bottom of the burpee.

 

 

OPEN WOD 17.1 Rx (Ages 16 - 54) 

For Time

10 Alternating 1 Arm DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

20 Alternating 1 Arm DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

30 Alternating 1 Arm DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

40 Alternating 1 Arm DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

50 Alternating 1 Arm DB Snatch (50/35)

15 Burpee Box Jump Overs (24/20)

 

---20 min Time Cap---

 

Teenager Rx (14-15) 

Boys - 35# DB + 24" Box + Step Ups allowed

Girls - 20# DB + 20" Box + Step Ups allowed

Masters 55+ Rx

Men - 35# DB + 24" Box + Step Ups allowed

Women - 20# DB + 20" Box + Step Ups allowed

Scaled (Ages 16-54) 

Men - 35# DB + 24" Box + Step Ups allowed

Women - 20# DB + 20" Box + Step Ups allowed

Scaled Teenagers (14-15)

Boys - 20# DB + 24" Box + Step Ups allowed

Girls - 10# DB + 20" Box + Step Ups allowed

Scaled Masters (55+) 

Men - 20# DB + 20" Box + Step Ups allowed

Women - 10# DB + 20" Box + Step Ups allowed

WOD – 165.4 –

February 23, 2017
Durability 

Band Pull-Apart - 2 min AMRAP

Skill/Strength

Warm up & Start

WOD

4 Stations - 2 Minutes per Station - 3 Rounds

Station 1 - AirBike (1 Cal = 1 Point)

Station 2 - Sled Push (1 Length = 5 Points)

Station 3 - Rowing (1 Cal = 1 Point)

Station 4 - Rest

 

Friday is unknown except for the fact that it will be intense. Today is about building fitness while trying to keep as much of your body fresh as possible for tomorrow. If you are an "Open Priority" athlete and you want to train today, then simply go 80 to 90% in todays WOD instead of the usually 110%. If Friday is just another day in heaven for you at CFS, then do your thing today and enjoy the ride.

 

Scores from Wednesday


WOD – 165.3 –

February 22, 2017
Durability 

Roller or Lax Ball to Lats and Upper Back

Skill/Strength 

Light Running Warm Up

WOD

1 Round For Time

100 Double Unders

50 Alternating Reverse Lunges

50 AbMat Sit-Ups

50 KB Swings (53/35)

50 Calorie Row

50 Hang Power Clean (65/45)

500 Meter Jog or MB Walk however heavy you like

 

Wednesday would certainly be the final day of training for an athlete if performing well in the Open is a priority. Today's workout should be easily recoverable for an Open Priority athlete. Scale accordingly. The Thursday before completing the Open WOD is usually a rest day with casual gym time + light stretching. However, the daily WOD will be programmed with difficulty in mind, as always. Week 1 Thursday - Bikes and Sleds

 

 

Scores from Tuesday


1 2 3 4 5 157