clifton park gym – Albany CrossFit

Monday 122313

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

Strength: 1 RM Front Squat WOD "Satan's Whiskers" 3RFT: 10 C2B 10 Front Squats, 165/115 10 Burpees

Tuesday 121713

December 16, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany coaching, albany crossfit, albany fitness, albany gym, albany strength and conditioning, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD "Isabel" For Time: 30 Snatches (135/95) Fitness 10 minute EMOM: Pull-up work Sport 10 minute AMRAP 10 unbroken Chest to Bar pull-ups 25 Days of Christmas 2 minute AMRAP 10 Front Squats (45/35) 10 Push Press (45/35)

Monday 121613

December 15, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany coaching, albany crossfit, albany fitness, albany gym, albany strength and conditioning, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, fitness, Workout of the Day0

WOD 12 minute AMRAP: 150 Wall Balls (20/14) 90 Double Unders 30 Muscle ups Fitness 7 minute EMOM: 2 Back Squats @80% 1RM Sport Snatch Ladder 7 minute EMOM: Power Snatch + Squat Snatch + OHS (Optional Work) Clean and Jerk Complex Work up to a heavy set of: 3 Position Clean + Jerks Position 1 =...

Sunday 121513

December 14, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany coaching, albany crossfit, albany fitness, albany gym, albany strength and conditioning, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

The Hopper is back for this Sunday! The WOD will be constructed by randomly picking movements from the hopper. Your coach will then put together the workout. Each class will have a different WOD. Come join Coach Dave this Sunday and see what the Hopper has in store for you!

Saturday 121413

December 13, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany coaching, albany crossfit, albany fitness, albany gym, albany strength and conditioning, bootcamp, clifton park bootcamp, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

Sport and Fitness WOD For time: Teams of 3: One athlete works at a time: Row 1500m (switch every 250m) 75 Hang Power Snatches (75/55) 75 Thrusters (75/55) 75 Hang Power Snatches (75/55) Row 1500m (switch every 250m)

Friday 121313

December 12, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany coaching, albany crossfit, albany fitness, albany gym, albany strength and conditioning, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift (255/175) Burpee Box Jump (24/20) 15 minute time cap Fitness 5 minute EMOM 50 Single Unders Sport 5 minute AMRAP: 30 unbroken Double Unders 25 Days of Christmas Max Effort Pull-up bar hang *Both hands must be on the pull-up bar. As soon as one...

Thursday 121213

December 11, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany coaching, albany crossfit, albany fitness, albany gym, albany strength and conditioning, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD "HAIYAN" For time: 30 Front Squats (155/105) then, 9-6-3 reps of: Push Jerk (155/105) Bar Muscle ups Fitness EMOM for 12 minutes 2 Clean and Jerks @ 70% 1RM Sport EMOM for 12 minutes First 3 minutes: 4 Clean and Jerks, Heavy as possible Second 3 minutes: 6 Clean and Jerks, Heavy Third...

Wednesday 121113

December 10, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany crossfit, albany fitness, albany gym, albany strength and conditioning, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD 10 minute AMRAP 5 Push Jerks (135/95) 5 Push-ups 5 Front Squats (135/95) Fitness Handstand progression work Sport Rest Day 25 Days of Christmas 10-9-8-7-6-5-4-3-2-1 Burpees Walking lunges

Tuesday 121013

December 9, 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

WOD "Annie" 50-40-30-20-10 reps of: Double unders Abmat Sit ups 10 minute time cap Fitness and Sport 21-18-15-12-9-6-3 reps for time of: Unbroken Box Jumps (24/20) Fitness: Each set must be done unbroken. It is recommended that you step down from each rep. Sport: Games standards. Each set must be done with a rebound on...

Monday 120913

December 8, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany crossfit, albany gym, albany strength and conditioning, clifton park bootcamp, clifton park fitness, clifton park gym, WOD, Workout of the Day0

Fitness and Sport WOD Fran 21-15-9 Thrusters (95/65) Pull-ups 25 Days of Christmas 100 Double Unders for time

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