Sunday 061712

Link of the Day

clifton park fitness


Row 500

3 Rounds:

10 Ring Rows

10 Burpees

Ankle Mobility


For time:

21 L-Pullups

15 Ring Handstand Pushups

15 L-Pullups

10 Ring Handstand Pushups

9 L-Pullups

5 Ring Handstand Pushups

*10 minute cap

Rest 10 minutes

II. “Flight Simulator”

For Time:


Unbroken Double-Unders

*20 minute cap

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



Same as above

*Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.


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

6-12 intervals of:

200 meters

*2 minute rest between intervals


Long Interval

2-5 intervals of:

800 meters

*3 minutes rest between intervals


Time Trial/Tempo (as team)

5K Time Trial

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