3030 Erie Blvd E, Syracuse, NY 13224

WOD Blog

WOD – 179.0 –

July 28, 2017

Band Pull-Apart with External Rotation

3 sets of 12 to 20 reps - short rest b/w sets


Kipping Pull-Ups

Accumulat 50 to 75 Reps Quickly

Rx+ is with a MB between your legs as added weight

Butterfly Not Allowed

Not for Time, done quickly with high quality reps


Bench Press your 8-10 rep max for 75 Reps

-Every time you break, row 400/300 meters

-Complete this workout in as few meters as possible

-Row around your best 2k 500/avg. time

-short rest after the row

-5 benchpress stations for a class of 20 people implies sharing, waiting, spotting etc. so ignore the WOD speed and focus on big bench sets and quick row times with rest b/w


Scores from Thursday

WOD – 178.9 –

July 27, 2017

1-Arm KB Farmers Carry+ Opposite Arm DB Shoulder Carry

-approximately the same weight

1 Min in each hold - 30 seconds rest x 1 set



You got to prime the pump...you got to grease the groove...you got to warm up the engine


3 Rounds

1 Min - Overhead Squats (75/55) Rx+ 95/65

1 Min - Hang Power Clean + Push Press

1 Min - Front Squat

1 Min - Hang Power Snatch

-3 Min Rest-


When picking weight today, think about what weight would allow you to as much like our friend Noah down there. Similar movement speed and set length is what we want today.


Two Amazing Athletes! Noah Olson has gold medal efficiency!


Scores from Wednesday

WOD – 178.8 –

July 26, 2017

Alternating Bear Limb Lift - 1 min

30 sec Rest

Bear Crawl - 1 min

Lets Look like this Today!


Touch and Go Power Clean Practice

Use WOD Weight


6 Rounds

250 Meter Run

7 Power Cleans (135/95) Rx+ 165/110



Scores from Tuesday

WOD – 178.7 –

July 25, 2017

Band Pull-Apart - 1 min x 1 set


Weighted Pull-Up

Work up to a 5 Rep Max


25 min AMRAP

10 Dips (Box or Bar)

30 Hollow Rocks

30 Sec Handstand Hold Against Wall (Rx+ Hand Lifts)

10 Strict Hanging Straight Leg Raise (Rx+ Strict T2B)

10 Push-Ups (Rx+ Deficit Push-Ups 45# plates under hands)


Today we are trying to accumulate as many perfect reps as possible...not as many reps as possible. You have 25 minutes to slow down and focus on the movement. Point those toes, tighten up those abs and pretend your an Olympic Gymnast!


Scores from Monday

Pat’s Birthday WOD

July 24, 2017
Today we celebrate Coach Pat Birthday! For those of you who don't know, every year it is a bloodbath, hence the 30 min time cap. Without the right mindset, things can do sideways on this workout rather quickly. It is as much mental as physical. Great Pick Pat.

"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 2 sets to fatigue, move slow


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


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 Last Year

Scores from Original Running!


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

"Lock it Out...Don't Count that One!" - min 1:40 on video - on rep #1 of 100! HAHA

WOD – 178.6 –

July 23, 2017

Straddle Plank x 30 seconds x 2 sets


Build up to a heavy set of 5 TnGo Reps on the Deadlift


Row a 1500 meter at your best 2k Pace

Pick which one you want to do more!


21 - 15 - 9

Deadlift (225/155)

Rowing Calories


Scores from Saturday

WOD – 178.5 –

July 22, 2017

Banded Terminal Knee Extension - 1 min per side x 1 set


3 Rep Max Weighted Pull-Up

3 Days Ago we did a 2 Rep Max. Today we do a 3 Rep Max. Enjoy it...to the Max.


3 Rounds

10 Ring Muscle Ups

75 Walking Lunges (Rx+ 100 reps)


-Lunges Outside are encouraged as are knee sleeves to protect knees from uneven ground


Scores from Friday

WOD – 178.4 –

July 21, 2017

1-Arm KB Farmers Carry

1 Min Walk per Arm x 1 Set


Do Some Snatch Drills really well

Warm Up the rest of the WOD


5 Rounds

8 Power Snatch (135/95) Rx+ 155/105

8 Shoulder to Overhead

16 Toes to Bar


Scores from Thursday

WOD – 178.3 –

July 20, 2017

Alternating Bear Limb Lift x 60 seconds x 2 sets - 30 seconds rest


Bench Press

5 sets of 6 to 8 reps

-While resting b/w working sets of bench, please complete 1 set of 1-Arm Bent Over DB Row for 8 to 10 reps for a total of 5 sets.


7 min AMRAP

Burpee Box Jumps (24/20)


Scores from Wednesday

WOD – 178.2 –

July 19, 2017

Weighted Side Plank - 30 seconds x 2 sets - short rest


Warm Up for WOD


1 Round

1000m Run

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

90 Air Squats

120 Double Unders

250m Plate Carry (45/25)


Scores from Tuesday