Sunday 070812

Link of the Day

albany gym


Joint Mobility


10 Rounds For Time:

Row 500m

15 Push Up Burpees

*40 Minute Time Limit

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


Hit the WOD

*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:


*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

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