WOD – Page 31 – Albany CrossFit

Saturday 010513

January 5, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: CrossFit Warm-Up – 3 x 10 Strength: Front Squat – 3 x 5 Conditioning: 12 Minute AMRAP with a Partner: 10 Wallballs (20/14) 10 Pullups This Week's Mobility

Friday 010413

January 3, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: Burgener and Skill Transfer Barbell Gymnastics: Establish a 1RM Snatch Conditioning: AMRAP in 7 minutes: Burpees (touch target 6" above reach) Midline: 3 Attempts – Max Toes-to-Bar Link of the Day This Week's Mobility

Thursday 010313

January 2, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Conditioning: 10k Row Mobility: Foam Roll Quads and Calves Link of the Day This Week's Mobility

Wednesday 010212

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

Warm-Up: CrossFit Warm-Up – 3 x 10 Strength: Establish a 1RM Back Squat Conditioning: 5 Rounds: 10 Toes to Bar 10 Power Snatch (75/55) 10 Wallballs (20/14) Link of the Day This Week's Mobility

Tuesday 010113

December 31, 2012SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: Group Dynamic Conditioning: "Fran" 21-15-9 Thrusters (95/65) Pullups This Week's Mobility

Monday 123112

December 30, 2012SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: Group Dynamic Barbell Gymnastics: Establish a 3RM Hang Power Clean Conditioning: 3 rounds for time of: 12 Burpee Over-the-Box Jumps (30/24) 9 Muscle-Ups 7 Deadlifts (315/225) This Week's Mobility:

Sunday 123012

December 29, 2012SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: Kettlebell Conditioning Conditioning: Team 20 Minute AMRAP: 10 Push Press (135/95) 200m Row *1 Partner moving at a time Midline: 3 Sets – 20 Weighted Anchored Situps Link of the Day This Week's Mobility Endurance Progarmming – Week 5

Saturday 122912

December 28, 2012SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: CrossFit Warm-Up – 3 x 10 Strength: Front Squat: 1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80% Rest 2 minutes 2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85% Rest 2 minutes 3) Every 30 seconds for 2:00 (5 reps) – 1 rep @...

Friday 122812

December 28, 2012SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Warm-Up: Burgener and Snatch Skill Transfer Barbell Gymnastics: Snatch Balance – 5 x 1 Conditioning: 15 Thrusters (155/105) 25 C2B Pullups 10 Thrusters 20 C2B Pullups 5 Thrusters 15 C2B Pullups For time. This Week's Mobility

Thursday 122712

December 26, 2012SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, clifton park bootcamp, crossfit clifton park, WOD, Workout of the Day0

Weather Update: We are canceling the rest of the evening's classes at both ACF and CCP. We currently plan on being open for our full schedule tomorrow. We are sorry for any inconvenience. Warm-Up: Gymnastics Warm-Up – Day 2 10 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or...

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