WOD – Page 16 – Albany CrossFit

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Sunday 060213

June 1, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

This Week's Mobility Mobility: Super Front Rack * 2 Minutes Per Side Strength: Establish a 2 RM Front Squat * Take Only 2-3 Attempts. * Rest 2 Minutes Between Working Sets. * 15 Minute Time Cap Conditioning: For Time: 21-15-9 Ring Dips Front Squats (135/95) * 10 Minute Time Cap

Saturday 060113

May 31, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Tomorrows class schedule has changed. Open gym is canceled at CrossFit Clifton Park. In the event that it should rain the CCP 9:00am class will be canceled as well. We cannot use the building to WOD in due to the flooding (be prepared to WOD outside).. Also, due to the Mobility Certification we will only...

Friday 053113

May 30, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Attention CCP Athletes: We are canceling classes for the rest of the day at CCP as we are cleaning up the flood damage. Classes will resume tomorrow (Saturday 6/1) as scheduled. We apologize for the inconvenience and appreciate your understanding. This Week's Mobility Strength/Conditioning: Hopper Friday!

Thursday 052913

May 29, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

This Week's Mobility Strength: Every Minute On The Minute For 5 Minutes: Barski Cleans – 3 Consecutive High-Hang Cleans * Heavy As Possible Conditioning: Complete 10 Rounds of: 40 Yard Sprint * Rest 30 Seconds Between Rounds * 12 Minute Time Cap

Wednesday 052913

May 28, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

This Week's Mobility Strength: High Bar Back Squat * Establish a 7 Rep Max ** Rest 2 Minutes Between Attempts Conditioning: For Time: 15 Burpees 15 Push Press (135/95) 15 Burpees 30 Front Squat (135/95) 15 Burpees 15 Push Press (135/95) 15 Burpees * 15 Minute Time Cap

DELETE

May 28, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Tuesday 052813

May 27, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfti clifton park, WOD, Workout of the Day0

Strength: Every Minute On the Minute for 7 Minutes Perform: 1 Snatch Balance * Heavy As Possible ** Use A Rack Conditioning: "CrossFit Disco" 10-9-8-7-6-5-4-3-2-1 Power Cleans (75% Bodyweight) Pull-Ups * 15 Minute Time Cap

Monday 052713

May 26, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan June 28, 2005. "Murph" For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run * Wear a 20# Weight Vest or Body Armor if you have it.

Sunday 052613

May 25, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

This Week's Mobility Strength: Overhead Squat 5 x 2 * Heavy As Possible ** Rest 1 Minute Between Working Sets Conditioning: For Time: 21-15-9 Overhead Squats (115/75) Knees 2 Elbows * 10 Minute Time Cap

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