WOD – Page 3 – Albany CrossFit

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

Sunday 120813

December 7, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany crossfit, albany fitness, albany gym, albany strength and conditioning, bootcamp, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD 15 minute AMRAP 5 burpees 10 Toes to Bar 15 Wall balls (20/14) Fitness Skills: Double Under Practice Sport Rest Day

Fitness and Sport WOD For time: 30-20-10-20-30 reps of: Kettlebell Swings (53/35) Box Jumps (24/20) 500m Row after ever round

WOD 21-15-9 Row For Calories Power Clean (135/95) 12 minute time cap Fitness Pistol progression work Sport Work on Pistols for 10 minutes 25 Days of Christmas Max effort Overhead Plate Hold (45/25)

WOD "Barbara" 5 RFT: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Rest EXACTLY 3 minutes between rounds. Post score as total time including rest. Fitness 5 minutes Max Effort American Kb Swings (53/35) Sport Snatch Skills 5 sets of: Pausing Snatch Dead (pause for 2 seconds at: knees, mid-thigh, and pockets) +...

Wednesday 120413

December 3, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany crossfit, albany fitness, albany gym, albany strength and conditioning, bootcamp, clifton park bootcamp, clifton park fitness, clifton park gym, WOD, Workout of the Day0

WOD Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters (100/65) 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270...

Tuesday 120313

December 2, 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, weightlifting, WOD, Workout of the Day0

WOD For time: 25 Burpees 3 Rounds For Time: 10 Deadlifts (275/185) 50 Double unders Then: 25 Burpees 12 minute time cap WOD Strategy: This workout will be an all out sprint. The first 25 burpees should be done at a moderately fast pace. During this first set, focus on breathing and continuously moving....

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