WOD

Link of the Day Warm-Up: 3 Rounds: 5 Jumping Air Squats 10 Pistols 15 AbMat Situps  WOD: I. AMRAP in 20 Minutes: 10 Toes-to-Bar 10 Burpee Box Jumps (24/20) 10 Wall Balls (20/14) II. For Time: Row 500m Scaling options for all ability levels will be provided for by your coach
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Link of the Day Warm-Up: Burgener Warm-Up WOD: I. Back Squat 5 – 5 – 5 II. 5 Rounds: Run 400m 15 Hang Power Snatches (115/75) *15 Minute Time Limit Scaling options for all ability levels will be provided for by your coach
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Link of the Day Warm-Up: Junkyard Dog Warm-Up and Shoulder Mobility WOD: I. Press 5 – 5 – 5 II. “Jeremy” For Time: 21 – 15 – 9 Overhead Squats (95/65) Burpees III. Foam Roll and Stretch Scaling options for all ability levels will be provided for by your coach
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Link of the Day Warm-Up: Run 200m 10 Pistols Run 200m 15 Burpees Run 200m 20 Jumping Alternating Lunges then… Warm-Up the Deadlift WOD: I. “Diane” 21 – 15 – 9 Deadlifts (225/155) Handstand Pushups *12 Minute Time Cap II. Run 1 Mile for Time Scaling options for all ability levels will be provided for by your coach
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Link of the Day Warm-Up: Burgener Warm-Up WOD: I.” The Chief ” 5 Rounds: AMRAP in 3 Minutes of: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats *Rest 1 Minute Between Rounds II. Tabata Flutter Kicks Scaling options for all ability levels will be provided for by your coach   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: 400m *90 seconds rest between intervals   Long Interval 3 Rounds: 200m, 400m, and 600m *Rest is time it...
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