3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 146.7 –

August 1, 2016

Thoracic Spine Mobility

Roller + Plate on Chest - 1 Min


Handstand Pushup Practice

-Drilling Scales and the Full Movement with a Kip



20 Min AMRAP

2 Muscle Ups

4 Handstand Push-Ups

8 KB Swings (70/53)


Notes - If an athlete cannot yet do a muscle up, then complete 4 of the most challenging pull-up variations that you can, including strict pull-up variations. Handstand push-ups can be scaled to 8 strict overhead press reps. For the KB swings, there is a limited number of 70s so please share.

WOD – 146.6 –

July 31, 2016

Banded Terminal Knee Extension - 1 set per leg till it burns a lot


Tabata Push-Ups - Report total score

Note - If push-ups from the floor are easy easy easy for you, then do them from the ground here. If they are not really easy, then please scale this portion of the day to a leaning box push-up.


3 Rounds For Time

30 Wall Ball (20/15)

30 Box Dips (Rx+ Ring Dips)

30 Burpees

---2 min rest b/w Rounds---


Scores from Saturday


WOD – 146.5 –

July 30, 2016

3 Rounds Quickly

20 Band Pull-Aparts

30 Band X-Walk (each way)


DB Power Snatch

Work to Heavy Single!

Our DBs go up to 75 Folks!


For Time

1 Round

20 One-Arm DB Push Press 45/30 (per arm)

40 Alternating DB Goblet Reverse Lunges 45/30

40 DB Power Snatch 45/30 (20 on right before any on left)

---2 min Rest---

1 Round

40 KB Swings (70/53)

20 Toes To Bar

20 KB Goblet Squats (70/53)

---2 min Rest

1 Round

1000 Meter Run


Scores from Friday



WOD – 146.4 –

July 29, 2016

Side Plank + Weight (DB on hip) - 1 set per side

Load so that you can achieve at least 30 seconds and no more than 90 seconds


Power Clean

Work to a Max!



5 Rounds for time - 1 Min Rest b/w each round

5 Power Cleans (185/125) Rx+ 225/155

10 Box Jump Overs (24/20)

15 Jumping Air Squats


Scores from Thursday


WOD – 146.3 –

July 28, 2016

1 Legged Calf Raises from the floor - Do as many as you can in 1 minute

-Do an extra set at the end to balance out the reps from right to left leg


Rowing Skill

-Coaches pick, just some quick tips to address most common faults


1 Round For Time

200 Double Unders

2000 Meter Row

200 Wall Facing DB Anchored AbMat Sit-Ups


Scores from Wednesday. What a birthday celebration! Fun! Laughs! Memories!


WOD – 146.2 – Pat’s BDAY WOD

July 27, 2016
Today is a very special day.  Today we are celebrating Coach Pat Birthday! For those of you who don't remember, last year's had a 30 min time cap and it was a bloodbath...This year has two changes.

"Most people choose birthday WODs that they like and have movements that they love. I wanted this workout because its mostly a mental struggle to get over and can be mentally defeating at times. The first time I did this WOD 3 years ago I quit halfway through because I couldn't mentally push once I was getting buried with burpees. This is not a workout I enjoy but its a workout that makes me better."

-Coach Pat


Bent Over DB Reverse Flies + Thumbs Up

-Light weight for 1 big set to fatigue


Back Squat - Build up to one heavy set of 6 to 8 reps in 10 minutes


AWESOME VIDEO for long ago...Khalipa KILLS those DB Hang Squat Clean Thrusters

For Time

75 Dumbbell Hang Squat Clean Thrusters (45/30)

At the top of every minute - Put those DBs down and complete 5 Burpees

Start the WOD with 1 full minute of Hang Squat Cleans


Notes - It is not ok to drop the dumbbells from overhead or from the shoulders. These dumbbells are not designed to be used that way and they will break if athletes drop them from that height.


Scores from Tuesday Helen ReTest!

IMG_3132 (1)


WOD – 38.1 ReTest –

July 26, 2016

Single Leg Hip Thruster - 1 Min AMRAP Per Leg - no rest b/w sides

-There will be a "make up" set after these two minutes are done to even out the reps from 1 leg to the other if you did not complete the same number per leg


Max Set of Unbroken Ring Muscle Ups or Bar Muscle Ups or Chest to Bar Pull-Ups or Kipping Pull-ups or Banded Kipping Pull-ups

Pick an option that you're excited to test. We'll warm you up and then you get to work to a max set. If you lose rhythm, not to worry. Stay on the bar and squeeze out an extra rep or two. Once you come off the rings or the bar, your test is over.



3 Rounds for time

Run Stop Sign and Back 2x

21 KB Swings (53/36) Rx+ (70/53)

12 Pullups Rx+ Chest to Bar


Scores from the last time we did this WOD - October 2014

38.1 - 2

Scores from the 1st Time we did this WOD

38.1 - 1


Scores from Monday ReTest of 96.4


WOD – 96.4 ReTest –

July 25, 2016

Band Pull-Aparts - 2 min AMRAP


Hang Power Clean - Build to a Heavy Single in 10 Minutes

Annie Thorisdottir doing DT at 155#

WOD - 96.4 ReTest 

Jumping "DT"

5 Rounds for time

12 Box Jumps (24/20)

12 Deadlift (155/105)

9 Hang Power Cleans (155/105)

6 Shoulder to Overhead (155/105)


Scores from the last time we tested this in 4/2015 - Very large attendance day...best of luck!


Scores from the first time we did 96.4 at the start of 2015


Scores from Sunday

image1 (1)

WOD – 146.1 –

July 24, 2016

Single Leg RDL - 30 Reps Per Side x 1 Set - Shoes Off - The goal is to complete 30 reps without letting your other leg touch down at any point during the reps. Short rest b/w sides.


Warm Up & Start


3 Min of Work - 3 Min of Rest x 5 Sets

30 Wall Ball (20/15) - AMRAP Rowing Meters in the remaining time

30 Toes To Bar - AMRAP Rowing Meters in the remaining time

30 Box Jumps (24/20) - AMRAP Rowing Meters in the remaining time

30 Thrusters (45/35) - AMRAP Rowing Meters in the remaining time

30 KB Swings (53/36) - AMRAP Rowing Meters in the remaining time


Scores from Saturday


WOD – 146.0 –

July 23, 2016

Side Lying External Shoulder Rotation + 30 Degree of Abduction

1 Set per arm to fatigue


Warm up and Practice the DB Burpee


3 Rounds For Time

30 Alternating DB Reverse Lunges (45/30)

15 DB Burpees (45/30)

500 Meter Run


Scores from Friday


1 2 3 4 5 154