WOD

Link of the Day Warm-Up: Run 400m 30 Grasshoppers 20 Ring Rows 10 Clapping Pushups WOD: I. 3 Rounds: 40 seconds of Max Thrusters (135/95) Rest 20 seconds 40 seconds of Max Strict Pullups Rest 20 seconds 40 seconds of Max Power Snatches (135/95) Rest 20 seconds 40 seconds of Mountain Climbers Rest 20 seconds II.  Run 800m For Time 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.
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Link of the Day Warm-Up: Group Dynamic WOD: I. As Many Rounds As Possible in 10 Minutes: 5 Clean & Jerk – (95/65) 5 Burpee Jumping Pullups – 8′ Bar 20 Double Unders Unbroken 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...
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Link of the Day Warm-Up:  Junk Yard Dog WOD: I. Snatch – Build To A 1RM II. Clean & Jerk – Build To A 1RM III. For Time: Row 250 m 25 Burpees Row 250 m 25 Burpees Row 250 m Scaling options for all ability levels will be provided for by your coach.   Competitors: Part 1: I. Swim 500m Time Trial Rest 2+ Hours Part 2: I. Snatch – Build To A 1RM II. Clean & Jerk – Build To A 1RM Rest 2 + Hours Part 3: I. For Time: Row 250 m 25 Burpees Row 250 m 25 Burpees Row 250 m *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.
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Link of the Day Warm-Up: Practice Getting Inverted for 10 Minutes: -Tripods -Frogstands -Headstands -Handstands -Hand-Walking WOD: I. “Cindy” AMRAP in 20 minutes: 5 Pullups 10 Pushups 15 Air Squats or “Mary” AMRAP in 20 minutes: 5 Handstand Pushups 10 Pistols (Alternate Legs) 15 Pullups II. Accumulate 3 Minutes in L-Sit 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.
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Link of the Day Warm-Up: Row 250 20 Dislocates with PVC 15 Bridge-Ups WOD: I. Snatch – Build To A Tough Single In A Few Sets: Rest As Needed II. 4 Sets of the following barbell complex: 1 Power Snatch and 3 Snatch Balances at 80% *Rest 90 Seconds Between Sets III. 5 Rounds For Time: 1-5 Chest-to-Bar Pullups Ladders *For the ladder, perform 1 pullup then come off the bar.  Then do 2 in a row, come off the bar.  Follow this progression until you do 5 in a row, that completes 1 round.  Start back at 1 rep for the second round, and follow the same progression. Scaling options for all ability levels will be provided for by your coach.   Competitors: Post-WOD IV. FLR On Rings – (As Many Seconds As Possible x 3 Sets; Rest 30 Seconds Between Sets) *Athletes must be cleared by the coaching...
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