WOD – Page 5 – Albany CrossFit

Kim Seevers: Laughing so hard we pee.

November 23, 2013SiteplicityBlog, Success Storiesalbany boot camp, albany bootcamp, albany coaching, albany crossfit, albany fitness, athlete, athletes, bootcamp, charity, WOD, Workout of the Day0

What I love about Albany CrossFit is going to the "gym" and having a structured workout each day. No thinking required. I see myself coming forever because I'm afraid of what would happen if I didn't come back! My biggest improvement has been my leg strength and I know it's hard to believe, but my cardio....

Sunday 112413

November 23, 2013SiteplicityUncategorized, WODalbany boot camp, albany bootcamp, albany crossfit, albany fitness, bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD "Lynne" Five rounds for max reps of: Body weight bench press Pull-ups Fitness 10 Minute EMOM Ring Dips Sport Rest Day

Saturday 112313

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

Fitness and Sport WOD "Willy" 3 Rounds for time: 800m Run 5 Front Squats (225/155) from the floor 200m Run 11 Chest to Bar Pull ups 400m Run 12 Kettle bell Swings (70/53)

Friday 112213

November 21, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, albany fitness, albany gym, bootcamp, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD Tabata – 8 Rounds of :20 work, :10 rest at each station: Row for Calories Box Jumps (24/20) Games Standards Push Press (95/65) Dead lift (225/155) complete all 8 rounds of rowing before moving to box jumps, and so on… Score is total reps for each station. Report scores as follows: Row: 51...

Thursday 112113

November 20, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, albany fitness, albany gym, bootcamp, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD Open 11.5 20 minute AMRAP: 5 Power Cleans (145/100) 10 Toes to bar 15 Wall Balls (20/14) WOD Strategy 20 minutes can be a long time, so we must choose a weight on the power clean that we can do 5 unbroken reps for at least 6-8 rounds. When we get to toes to...

Wednesday 112013

November 19, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, albany fitness, albany gym, bootcamp, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

Fitness WOD Open WOW 13.3 12 minute AMRAP: 150 Wall balls (20/14) 90 Double-unders 30 Muscle-ups WOD Strategy This workout starts off with Karen (150 wall balls). Our strategy has to be a little different then if we were just doing Karen. I recommend setting a rep scheme in mind (15 sets of...

Tuesday 111913

November 18, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, albany fitness, albany gym, athlete, bootcamp, clifton park bootcamp, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD 4RFT: 500m Row 4 Muscle ups 40 Double unders 20 Minute time cap Fitness Skills 10 Minutes Double Under Practice Sport Skills 2 mins max double unders 1 min rest 2 mins max double unders 25 Days of Christmas 2 minute AMRAP 5 Burpees to a 45 lb bumper plate...

Monday 111813

November 17, 2013SiteplicityUncategorized, WODalbany bootcamp, albany crossfit, albany fitness, albany gym, athlete, bootcamp, clifton park bootcamp, clifton park fitness, clifton park gym, crossfit clifton park, WOD, Workout of the Day0

WOD: 7 minute AMRAP: 3-6-9-12…. Power Snatches (115/80) Burpees Fitness 16 Rounds Tabata: 4 Rounds of each movement (finish all four rounds and then move on to the next movement) Lunges Russian Kettlebell swings Air Squats Abmat situps Sport Olympic Lifting: Snatch 5RM Touch and Go 15 minute time cap 25...

Fitness: WOD: 1) Diane 21-15-9 Handstand Push-ups Deadlifts (225/155) WOD Strategy: Diane is designed to be a face paced workout that should be done in less than 10 minutes. If it takes you any longer, then you did not scale appropriately. The key for this workout is to not go to...

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