Sunday 072212

Link of the Day

albany gym


Group Dynamic


I. 5 Rounds For Time:

Run 100 m

25 Double Unders

Rest 10 Minutes

II. For Max reps:

1 Minute Wallballs (20/14)

1 Minute Sumo-Deadlift High Pull (75/55)

1 Minute Box Jumps (20/14)

1 Minute Push Press (75/55)

1 Minute Row For Calories

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



Rest 10 Minutes

III. As Many Repetitions As Possible In 5 Minutes:

Max Calories On Airdyne

*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

2-6 intervals of:


*1 minute rest between intervals


2-6 intervals of:


*90 seconds rest between intervals


Long Interval

2-6 intervals of:


*3 minutes rest between intervals


Time Trial/Tempo (as team)

5K at week 7’s 10 mile Time Trial pace