WOD – Page 467 – Albany CrossFit

Tuesday 010813

January 8, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: Gymnastics Warm-Up – Day 1 10 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating Legs) 10 Hollow...

Monday 010713

January 7, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: Group Dynamic Barbell Gymnastics: Clean and Jerk – 5 x 1 *Rest 90 seconds between each set Conditioning: 3 Rounds for Time of: 7 Deadlifts (275/185) 14 Pistols (Alternating) 21 Unbroken Double Unders This Week's Mobility:

Sunday 010613

January 5, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: Kettlebell Conditioning Conditioning: "Jeremy" 21-15-9 Overhead Squats (95/65) Burpees Midline: 100 Hollow Rocks 100 Supermans This Week's Mobility

Saturday 010513

January 5, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: CrossFit Warm-Up – 3 x 10 Strength: Front Squat – 3 x 5 Conditioning: 12 Minute AMRAP with a Partner: 10 Wallballs (20/14) 10 Pullups This Week's Mobility

Friday 010413

January 3, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: Burgener and Skill Transfer Barbell Gymnastics: Establish a 1RM Snatch Conditioning: AMRAP in 7 minutes: Burpees (touch target 6" above reach) Midline: 3 Attempts – Max Toes-to-Bar Link of the Day This Week's Mobility

Thursday 010313

January 2, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Conditioning: 10k Row Mobility: Foam Roll Quads and Calves Link of the Day This Week's Mobility

Wednesday 010212

January 1, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: CrossFit Warm-Up – 3 x 10 Strength: Establish a 1RM Back Squat Conditioning: 5 Rounds: 10 Toes to Bar 10 Power Snatch (75/55) 10 Wallballs (20/14) Link of the Day This Week's Mobility

Tuesday 010113

December 31, 2012SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: Group Dynamic Conditioning: "Fran" 21-15-9 Thrusters (95/65) Pullups This Week's Mobility

Monday 123112

December 30, 2012SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: Group Dynamic Barbell Gymnastics: Establish a 3RM Hang Power Clean Conditioning: 3 rounds for time of: 12 Burpee Over-the-Box Jumps (30/24) 9 Muscle-Ups 7 Deadlifts (315/225) This Week's Mobility:

Sunday 123012

December 29, 2012SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: Kettlebell Conditioning Conditioning: Team 20 Minute AMRAP: 10 Push Press (135/95) 200m Row *1 Partner moving at a time Midline: 3 Sets – 20 Weighted Anchored Situps Link of the Day This Week's Mobility Endurance Progarmming – Week 5

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