Link of the Day Warm-Up: Row 250m 20 Pistols 30 Russian Swings WOD: I. As a team of 2, build to the highest Deadlift in 25 minutes *For every max effort in the 25 minute each teammate must perform 3 Handstand Pushups immediately after each max effort *Score = Max total weight lifted of highest deadlift of both athletes + total reps of handstand pushups completed during 25 minutes II. 10 Rounds: 30 Seconds Max Box Jumps (24/20) 30 Seconds Rest Scaling options for all ability levels will be provided for by your coach   Competitors: Rest Day *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more

Link of the Day Warm-Up: Joint Mobility WOD: 10 Rounds For Time: Row 500m 15 Push Up Burpees *40 Minute Time Limit Scaling options for all ability levels will be provided for by your coach. Competitors: Hit the WOD *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.   ACF Endurance Team: 1 – CrossFit WOD is still your number one priority. 2 – These should be hit Post WOD or at least 3 hours Pre-WOD 3 – The longer your race or goal, the higher the intervals you should hit. 4 – Ideally these are done on non-consecutive days. 5 – Saturday’s run will be at the Niskayuna Bike Trail with the Team. Here are our 3 CrossFit Endurance WODs for the week: Short Interval 4-8 intervals of: 400meters *90 seconds rest between intervals   Long Interval...Read more

Link of the Day Warm-Up: 2 Rounds: 10 Jumping Squats 15 Burpees 20 Grasshoppers WOD: I. For Time: Run 800m 21 Deadlifts (225/135) Row 800m 21 DB Thrusters (55/35 per hand) Run 800m *30 minute time limit Scaling options for all ability levels will be provided for by your coach   Competitors: Hit the WOD *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more

Link of the Day Warm-Up: Row 500m 15 Press Unders 15 Sotts Press WOD: I. “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) *15 Minute Cap II. 6 Sets: 5 Reps Evil-Wheels (1st set close grip, 2nd set medium grip, 3rd set wide grip, 4th close and so on…) Scaling options for all ability levels will be provided for by your coach   Competitors: Rest Day *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more

Link of the Day Warm-Up: Snatch Skill Transfer WOD: I. Squat Snatch 2 – 2 – 2 – 2 – 2 @ 90% Rest 2 minutes between sets II. Front Squat 3 x 3 @ 80% Rest 2 minutes between sets III. 3 Sets: 20 GHD Situps Rest 1 minute between sets Scaling options for all ability levels will be provided for by your coach   Competitors: Rest 6+ hours I. 5 Sets: 10 Tough Russian Swings 10 Burpees AFAP 25 Double-Unders AFAP Rest 3 minutes II. 5 sets: Row 35 seconds @ best 500m race pace Rest 2:35 *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more