Link of the Day Warm-Up: Row 500m 20 Burpees Warm-Up Push Jerk WOD: I. 5 Sets: 1 Legless Rope Ascent 5 Push Jerks (155/100) 6 Box Jump-Overs (24/20) Row/Bike/Ski 20 seconds @ 100% effort *Rest 6 minutes actively between sets Scaling options for all ability levels will be provided for by your coach   Competitors: **Come in early and perform: I. Clean – build to a tough single in 10 minutes II. Press – 5, 5, 5; rest 2 minutes between sets (use chain) *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 + Ankle and Hip Mobility WOD: I. 5 Sets: 20 Unbroken Chest-to-Bar Pullups Rest 20 seconds 25 Unbroken Wall Balls Rest 20 seconds 30 Unbroken Double-Unders *Rest 5 minutes between sets Scaling options for all ability levels will be provided for by your coach   Competitors: **Come in early and perform: I. 5 Attempts: 30m Sprint accelerations from push up position – increase to only 80% effort *Walk back to starting line is rest period II. 5 Sets: 4 Stone-to-Shoulder (alternate shoulder each rep) Carry 25 m on shoulder *Rest 30 seconds between sets *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: Burgener Warm-Up + Snatch Skill Transfer WOD: I. 4 Sets of the following sequence: 1 Power Snatch 1 Snatch Balance 1 Overhead Squat *80% effort *Rest 90 seconds between sets II. On the minute for 8 minutes: 3 Clean and Jerks (185/135) 6 Kettlebell Swings (88/53) Scaling options for all ability levels will be provided for by your coach   Competitors: Come in before class and perform: Behind the neck jerk, singles on the minute – add weight until you’ve reached 10-15% of 1RM, not more more than 5 heavy sets. Add chain. *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 Burpees Run 200m 20 Pistols WOD: I. With a Partner: AMRAP in 10 Minutes: 10 Deadlifts (135/95) 5 Burpees Rest 2 Minutes II. With a Partner: AMRAP in 10 Minutes: 10 Wall Balls (20/14) 5 Toes-to-Bar Rest 2 Minutes III. 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.Read more

Link Of The Day Warm Up: Practice Pistols for 10 Minutes WOD: I. 3 Rounds for Time: 10 Burpees 20 Box Jumps (24/20) 30 Pushups 40 Air Squats 50 Lunges (Total) II. 100 Hollow Rocks 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: 200m *1 minute rest between intervals   Long Interval 4-8 intervals of: 500m *1 minute rest between intervals   Time Trial/Tempo...Read more