Link Of The Day Warm Up: Practice Pistols for 10 Minutes WOD: I. 3 Rounds for Time: 10 Burpees 20 Box Jumps (24/20) 30 Pushups 40 Air Squats 50 Lunges (Total) II. 100 Hollow Rocks Scaling options for all ability levels will be provided for by your coach ACF Endurance Team: 1 – CrossFit...Read More
Reminder: There are No Classes at CrossFit Clifton Park on Saturday 6/9. There WOD at 7am and 10am at Albany CrossFit, participants in the 10am “Hope” must already be signed-up for their respective heats or they will not be guaranteed to hit the workout. Link Of The Day Warm Up: Group Dynamic WOD: I. “Hope”...Read More
Link Of The Day Warm Up: Junkyard Dog WOD: I. With a partner, AMRAP in 15 Minutes 10 Overhead Lunges (45/25) 10 Pullups *One Partner moving at a time Rest 5 Minutes II. With a partner, AMRAP in 15 minutes 10 Kettlebell Swings (53/35) 10 Burpees *One Partner moving at a time III. Stretch and...Read More
Link Of The Day Warm Up: Group Dynamic WOD: I. Deadlift 4 – 4 – 4 – 4 II. AMRAP in 5 Minutes: WallBalls (20/14) Rest 3 minutes III. AMRAP 5 minutes: Ring Pushups Scaling options for all ability levels will be provided for by your coachRead More
Link Of The Day Warm Up: Burgener Warm-Up WOD: I. Power Clean 2 – 2 – 2 – 2 – 2 II. On the minute for 15 minutes: 4 Burpees 8 Kettlebell Swings (70/55) III. Tabata Flutter Kicks Scaling options for all ability levels will be provided for by your coachRead More
Link Of The Day Warm up: 2 Rounds: 15 Kettlebell Swings 15 Romanian Deadlifts (with Kettlebell) 15 Goblet Squats WOD: I. Front Squat 1 – 1 – 1 – 1 – 1 II. 5 Rounds For Time: 10 Push Press (75/55) 20 Box Jumps (24/20) *15 Minute Cap Scaling options for all ability levels will...Read More
Link Of The Day Warm Up: Burgener Warm-Up WOD: I. Back Squat 3 – 3 – 3 – 3 – 3 II. “Elizabeth” For Time: 21 – 15 – 9 Squat Clean (135/95) Ring Dips *12 Minute Cap Scaling options for all ability levels will be provided for by your coachRead More
Link Of The Day Warm Up: Joint Mobility WOD: I. “Baseline” For Time: 500m Row 40 Air Squats 30 AbMat Situps 20 Pushups 10 Pullups *10 Minute Time Limit II. AMRAP in 7 Minutes: Burpees Scaling options for all ability levels will be provided for by your coachRead More
Link Of The Day Warm up: Group Dynamic WOD: I. With a partner, complete As Many Reps As Possible in 25 Minutes of: 1st 5 minutes: Hang Power Snatches (95/65) 2nd 5 minutes: Overhead Squats 3rd 5 minutes: Hang Power Cleans 4th 5 minutes: Front Squats Last 5 minutes: Push Jerks *Every time the bar touches...Read More
