Link of the Day Warm-Up: Group Dynamic WOD: I. 5 Rounds For Time: Run 100 m 25 Double Unders Rest 10 Minutes II. For Max reps: 1 Minute Wallballs (20/14) 1 Minute Sumo-Deadlift High Pull (75/55) 1 Minute Box Jumps (20/14) 1 Minute Push Press (75/55) 1 Minute Row For Calories Scaling options for all ability levels will be provided for by your coach.   Competitors: Rest 10 Minutes III. As Many Repetitions As Possible In 5 Minutes: Max Calories On Airdyne *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...Read more

Link of the Day Warm-Up: Junkyard Dog WOD: I. Clean & Jerk – Build To A Tough 2 In 10 Minutes. II. 3 rounds @ 90%: Heavy Sled Drag For 1 Minute Rest For 1 Minute Man Makers For 1 Minute – (30/20 Per Hand) Rest For 1 Minute Power Cleans (155/105) For 1 Minute Rest 2 minutes Scaling options for all ability levels will be provided for by your coach.   Competitors: Replace Power Cleans with Sand Bag Cleans – (90/60) *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: Group Dynamic WOD: I. For Time as a Team: 30 GHD Situps 30 Deadlifts (225/155) 30 Double-Unders 30 Overhead Squats (95/65) 30 Pullups *One partner follows the other, each passing through all the stations. Teammates cannot move on to the next station until the athlete ahead of them has moved on. II. Tabata Flutter Kicks 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: Run 200m 20 Inchworms 20 Spiderman Lunges Run 200m WOD: I. 3 sets @ 100% 30 seconds AMRAP Clean and Jerks (115/80) 30 seconds AMRAP Box Jumps (24/20) 30 seconds AMRAP Kettlebell Swings (70/53) 30 seconds AMRAP Burpees *Rest Walk 12 minutes between sets Scaling options for all ability levels will be provided for by your coach.   Competitors: *Complete 4 Sets of the WOD Rest 4+ hours I. Run 400 m @ 90-95% rest 5 min Run 600 m @ 90-95% rest 6 min Run 800 m @ 90-95% rest 7 min Run 400 m @ 95-100% *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: Review Kettlebell Snatch WOD: I. 3 Rounds: 10 Right Hand Kettlebell Snatches Rest 30 Seconds 10 Left Hand Kettlebell Snatches Rest 1 Minute II. Handstand Walk Practice – 15 Minutes III. 6 Rounds: As Many Repetitions As Possible in 25 Seconds: Double Unders Rest 35 Seconds Scaling options for all ability levels will be provided for by your coach.   Competitors: 4+ Hours Before WOD: Swim 20 Minutes Free Style @ Z1 Pace Post WOD: IV. 30 Turkish Get-Ups – Slow And Steady *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more