Sunday 071512

Link of the Day

albany gym


Group Dynamic


I. As Many Rounds As Possible in 10 Minutes:

5 Clean & Jerk – (95/65)

5 Burpee Jumping Pullups – 8′ Bar

20 Double Unders Unbroken

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

2-6 intervals of:


*2-3 minutes rest between intervals


Time Trial/Tempo (as team)

10 mile Time Trial