Sunday 042912

Link of the Day



Burgener Warm-Up


I.” The Chief ”

5 Rounds:

AMRAP in 3 Minutes of:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

*Rest 1 Minute Between Rounds

II. Tabata Flutter Kicks

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:


*90 seconds rest between intervals


Long Interval

3 Rounds:

200m, 400m, and 600m

*Rest is time it takes to complete previous interval
Time Trial/Tempo (as team)

7 miles at 95% of 10K Time Trial Pace