3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 168.2 –

April 3, 2017
Durability 

Side Plank - 90 seconds per side x 1 set

Skill/Strength

Warm Up

WOD

1 Round For Time (30 Min Time Cap)

500 Meter Run

3 Rounds of 20 Push-Ups + 40 Air Squat

500 Meter Run

3 Rounds of 20 Strict Press (55/35) + 40 Air Squats

 

MEGA MURPH is 8 weeks away. We need to prepare to DOMINATE!!! Preparation begins today!

 

Scores from Sunday


WOD – 168.1 –

April 2, 2017
Durability 

1 Arm DB Rack Carry - Very Heavy - 1 Minute Per Side

Skill/Strength 

7 Rounds

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

10 Hang Power Cleans

4 Strict Pull-Ups

 

Sat WOD


WOD – 168.0 –

April 1, 2017
Are you curious about the extra programming that is rolling out on Monday? Here is what week 1 Test Week looks like. This is a skeleton formate and athlete emails will be full of details. If you are interested in subscribing to receive the extra programming, please email ellen@crossfitsyracuse.com

Each week of programming includes explanations of what Deadlift x4x4 means, how week 3 of back squat is different from week 2, scaling progressions for strict HSPU and any other commonly asked questions that might arise. Questions not answered can always be asked to me directly through email - dan@crossfitsyracuse.com

 



Durability 

Durante Core routine x 2 rounds As Fast As Possible

Skill/Strength

Warm Up Begin

WOD

2 Rounds For Time

15 Toes To Bar

50 Double Unders

30 MedBall AbMat Sit-Ups (20/15)

50 Wall Ball (20/15)

 

*For the Sit-Ups, you must hold the MB on your chest, just under your chin and you cannot hold it lower on your torso, thereby avoiding the task of moving the weight.

 

Scores from Friday


WOD – 167.9 –

March 31, 2017
Durability 

Prone Plank + Alternating Hand Contacts - 1 min x 1 set

Skill/Strength

Front Rack Alternating Reverse Lunges

Build up to 1 hard set of 6 Reps

WOD

4 Rounds For Time

6 Alternating Front Rack Reverse Lunges (135/95) Rx+ 155/105

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

18 Deadlifts

 

Scores from Thursday


WOD – 167.8 –

March 30, 2017
Durability 

Crab Walk Forwards 1 Min - Backwards 1 Min - Bear Crawl Forward 1 Min - Backwards 1 Min

Skill/Strength 

Running Warm Up

WOD 

25 Min AMRAP

250 Meter Run

250 Meter Run with Medball (20/15)

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

 

Scores from Wednesday


WOD – 167.7 –

March 29, 2017
Durability 

Band Pull-Apart

2 Min AMRAP x 1 set

Skill/Strength 

Bench Press

5 Sets of 8 to 12 Reps

WOD

1 Round For Time

1000 Meter Row

75 Thrusters (45/35)

 

This workout is pure evil but you'll are brave so I'm not worried.

 

Scores from Tuesday


WOD – 167.6 –

March 28, 2017
Durability 

1 Legged Hip Lift - 1 min AMRAP Per side

Skill/Strength 

Pause Power Clean - Heavy Single

2 Second Pause just below the knee

WOD

3 Rounds For Time

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

10 Strict Pull-Ups (Rx+ 15)

 

Scores from Monday


WOD – 167.5 –

March 27, 2017
Durability 

Side Plank + Weight - 45 Seconds as heavy as possible for that time x 1 set

Skill/Strength

Team Up and Organize

TEAM WOD

5 Groups of 4 People - Each Group must complete the following work

200 Calories AirBike

200 Should To Overhead (95/65)

200 Burpees

5000 Meter Row

 

Rules - Only 1 athlete can work at a time. The order of work and the order of athletes must remain constant. 30 min TIME CAP

 

 

OPEN WOD – 17.5 –

March 26, 2017
OPEN WOD 17.5

10 Rounds For Time

9 Thrusters (95/65)

35 Double Unders

NOTES


This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the rope must be set on the ground while the athlete is performing thrusters.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 440 repetitions. Time will be recorded in full seconds. Do not round up. If an athlete finishes in 15:40.8, their score is 15:40. There is a 40-minute time cap. If the athlete does not finish all 440 reps within the time cap, their score will be the number of reps completed. There is no tiebreaker for this workout.


My advice is to arrive early and mobilize your front rack & upper back + soft tissue mashing on calves. Good luck to all!!!


WOD – 167.4 –

March 25, 2017
Durability 

2 min AMRAP - Hip Lifts

Skill/Strength

Warm Up

WOD

For Time - 25 min Time cap -

3 Rounds

30 KB Swings (53/35)

20 Pull-Ups

 

---5 Min Rest---

50-40-30-20-10

AbMat Sit-Ups

KB Deadlifts (53/35)

 

For some, then Open just ended. For others, a retest is in the plans. Whatever the case may be, be proud of your effort and your progress. Be grateful for your health and set fun goals for next season.