WOD: 7 minute AMRAP: Wall Balls EMOM complete 5 Deadlifts (225/155) First minute starts with wall balls. Minute two complete 5 deadlifts and then as many wall balls within that minute. Score is total number of wall balls completed in 7 minutes Fitness: Skills: 30 Turkish get-ups not for time Sport: Skills:...Read More
Fitness WOD: 21-15-9: HSPU Chest to Bar pull-ups Row 500m after each round 15 minute time cap Snatch Skills: Overhead Squat Therapy 15 minute time cap Squats: 2×10 Back squat Sport: WOD: 21-15-9: HSPU Chest to Bar pull-ups Row 500m after each round 15 minute time cap Snatch Skills 7 x...Read More
Tuesday 111213 Fitness WOD: "Open 11.4" 10 minute AMRAP: 60 Bar Facing Burpees 30 Overhead Squats (120/90) 10 Muscle ups WOD Strategy: During the bar facing burpees make sure to keep a steady pace and focus on your breathing. Burpees will test your conditioning and also fatigue your legs and shoulders. So go...Read More
Fitness WOD: "DT" 5 RFT: 12 Deadlifts 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105 15 min time cap Olympic Lifting: Clean work up to a heavy single. 15 minute time cap Sport: WOD: "DT" 5 RFT: 12 Deadlifts 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105...Read More
WOD: Jackie 1k Row 50 Thrusters (45#) 30 Pull-ups 12 minute time cap WOD Strategy: You cannot treat the 1k row as just a 1,000m row. In this case you must pace the row in order to move on to the next movements. Typically a 1k row will leave your hamstrings screaming and you...Read More
WOD: "Heartbreak Kid" 3 RFT: 10 Front Squats, 185/135 20 Chest to bar 50 Double Unders 15 Minute time cap WOD Strategy: The front squats for this workout are going to be challenging and that is the stimulus that we are looking for. If you are scaling the weight it should be something that will still test...Read More
WOD Prep: Kettlebell armbar 2 minutes per side WOD: 1. Metcon For Time: 1K Row immediately followed by 21-15-9 of: Kettle bell swings, 70/53 Burpees 12 minute time cap WOD Strategy: On the 1k row you are going to want to focus on your form as much as possible. A slower recovery stroke...Read More
Brought to you by: Come in for coffee and a second opinion. After your visit with the Mirkovic Teal Group, you will receive a $100 gift certificate to Albany CrossFit and CrossFit Clifton Park. To learn more click here.Read More
