Sunday 070112

Reminder: The 9:30 Kettlebell Conditioning and 10:30am WOD classes at Albany CrossFit are cancelled on Sunday (7/1) due to the Attitude Nation Olympic Lifting Seminar. Please plan workouts accordingly.  Thanks! 

Link of the Day

clifton park fitness


Row 750m

20 Jumping Squats

Hip and ankle mobility

Practice pistols for 10 minutes


I. 4 Sets:

Back Squat Cluster – 2.2.2

Rest 3 minutes between sets

II. AMRAP in 5 Minutes:

1-5 Hang Squat Snatch Ladders @ 80% (115/80)

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



Post WOD-

III. 5 Sets:

7 Ring HSPU

Rest 10 seconds

14 Back Extensions

Rest 10 seconds

21 Double-Unders

Rest 2 minutes

IV. 200 Walking Lunges for time

*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

4-8 intervals of:


*2 minutes rest between intervals


Long Interval

2-4 X 800 meter TT with 5 minutes rest2-4 intervals of:

800 meter Time Trials

*5 minutes rest between intervals


Time Trial/Tempo

5K at 10K Time Trial Pace