Workout of the Day – Page 24

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...

Dave Snatch Complex

November 21, 2013SiteplicityBlogalbany boot camp, albany bootcamp, albany coaching, albany crossfit, albany fitness, albany gym, athlete, athletes, bootcamp, charity, Workout of the Day0

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...

Murph finishes Grace

November 20, 2013SiteplicityBlogalbany boot camp, albany bootcamp, albany coaching, albany crossfit, albany fitness, albany gym, athlete, athletes, bootcamp, charity, Workout of the Day0

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...

Lisa Johnson: We are family.

November 18, 2013SiteplicityBlogalbany boot camp, albany bootcamp, albany coaching, albany crossfit, albany fitness, albany gym, athlete, athletes, bootcamp, charity, Workout of the Day0

There are so many things I enjoy, but I would have to say my favorite is the athletes. I know whether you are a beginner or a competitor that the 'family' at Albany CrossFit is there for you. When you are doing a WOD or working on a new skill there is always someone there who is...

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...

Discuss Amongst Yourselves…

November 17, 2013SiteplicityBlogalbany boot camp, albany bootcamp, albany coaching, albany crossfit, albany fitness, albany gym, albany gym clifton park gym, albany strength and conditioning, athlete, athletes, bootcamp, charity, Workout of the Day0

On the Level 1 Seminar staff we often have discussions, mostly about CrossFit. The conversations and debates are typically about CrossFit methodology, training, and philosophy. Fun Stuff. Recently we re-read this article, "Fooling around with Fran." This led to opnions on what breakdown of reps and rounds of 45 Thrusters and 45 Pull-ups would lead...

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