clifton park bootcamp – Page 3

WOD 8 Minute AMRAP Teams of two complete an ascending Ladder (3.6.9.12.15..) of: Deadlift (275/185) Strict C2B Pull ups One athlete does a full round, while the other rests. Fitness 10 minutes Double Under Practice Sport 2 minute AMRAP: Double unders rest 1 minute 2 minute AMRAP: Double unders ...

Thursday 112813

November 27, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany crossfit, albany fitness, albany gym, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

Happy Thanksgiving! WOD Team Murph (Teams of 3. One partner works, while the other two rest) 2k Row 100 Pull ups 200 Push ups 300 Squats 2k Row You can break up the pull ups, push up and squats as needed, but you must start and end with the 2k Row....

Wednesday 112613

November 26, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany crossfit, albany fitness, albany gym, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, weightlifting, WOD, Workout of the Day0

WOD Open WOW 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Clean and jerks (135/95) 3 Toes-to-bar 6 Clean and jerks (135/95) 6 Toes-to-bar 9 Clean and jerks (135/95) 9 Toes-to-bar If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc....

Tuesday 112613

November 25, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany crossfit, albany fitness, albany gym, athlete, bootcamp, clifton park bootcamp, clifton park fitness, clifton park gym, gym, WOD, Workout of the Day0

WOD 30 minute EMOM Odd: 15 Burpees Even: 15 Cals on rower Fitness 10×10 Squat Therapy 15 minute time cap Sport 10×10 slow OHS (45/35) work positioning and technique 15 minute time cap 25 Days of Christmas 3 minute AMRAP: 7 Pushups: chest must touch the floor and elbows must be fully...

Monday 112513

November 24, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany crossfit, albany fitness, albany gym, bootcamp, clifton park bootcamp, clifton park fitness, clifton park gym, WOD, Workout of the Day0

WOD For time: 100 Double unders 10 Muscle ups 20 Squat Clean Thrusters, 155/105 10 Muscle ups 100 Double unders 20 minute Time Cap Fitness Back Squat 5×5 across – Work up to a heavy set of 5 and complete 5 sets 15 minute cap Sport Olympic Lifting Snatch 3×1...

Saturday 112313

November 22, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany crossfit, albany fitness, albany gym, bootcamp, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

Fitness and Sport WOD "Willy" 3 Rounds for time: 800m Run 5 Front Squats (225/155) from the floor 200m Run 11 Chest to Bar Pull ups 400m Run 12 Kettle bell Swings (70/53)

Friday 112213

November 21, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, albany fitness, albany gym, bootcamp, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD Tabata – 8 Rounds of :20 work, :10 rest at each station: Row for Calories Box Jumps (24/20) Games Standards Push Press (95/65) Dead lift (225/155) complete all 8 rounds of rowing before moving to box jumps, and so on… Score is total reps for each station. Report scores as follows: Row: 51...

Thursday 112113

November 20, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, albany fitness, albany gym, bootcamp, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD Open 11.5 20 minute AMRAP: 5 Power Cleans (145/100) 10 Toes to bar 15 Wall Balls (20/14) WOD Strategy 20 minutes can be a long time, so we must choose a weight on the power clean that we can do 5 unbroken reps for at least 6-8 rounds. When we get to toes to...

Wednesday 112013

November 19, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, albany fitness, albany gym, bootcamp, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

Fitness WOD Open WOW 13.3 12 minute AMRAP: 150 Wall balls (20/14) 90 Double-unders 30 Muscle-ups WOD Strategy This workout starts off with Karen (150 wall balls). Our strategy has to be a little different then if we were just doing Karen. I recommend setting a rep scheme in mind (15 sets of...

Tuesday 111913

November 18, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, albany fitness, albany gym, athlete, bootcamp, clifton park bootcamp, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD 4RFT: 500m Row 4 Muscle ups 40 Double unders 20 Minute time cap Fitness Skills 10 Minutes Double Under Practice Sport Skills 2 mins max double unders 1 min rest 2 mins max double unders 25 Days of Christmas 2 minute AMRAP 5 Burpees to a 45 lb bumper plate...

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