Sunday 042212

Link of the Day



Agility Ladder Drills


I. AMRAP in 30 Minutes:

10 Left-Arm Russian Swings (53/35)

10 Right-Arm Russian Swings

10 Goblet Squats

10 Burpees

II. Accumulate 3 minutes in an FLR

Scaling options for all ability levels will be provided for by your coach


ACF Endurance Team:

1 – CrossFit WOD is still your number one priority.
2 – These should be hit Post WOD or at least 3 hours Pre-WOD
3 – The longer your race or goal, the higher the intervals you should hit.
4 – Ideally these are done on non-consecutive days.
5 – Saturday’s run will be at the Niskayuna Bike Trail with the Team.

Here are our 3 CrossFit Endurance WODs for the week:

Short Interval

4-8 intervals of:


*2 minutes rest between intervals


Long Interval

2-4 intervals of:

800 meters Time Trials

*5 minutes rest between intervals


Time Trial/Tempo (as team)

5K at 10K Time Trial Pace