Link of the Day Warm-Up: Mobility (Watch Video) and Sumo-Deadlift Instruction WOD: I. Sumo-Deadlift 10 x 3 30 seconds rest between sets II. 6 Rounds for time: 10 Sumo-Deadlift High Pulls (95/65) 10 Push Press (95/65) *12 minute time limit III.  5 minutes in Middle Split Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: 2 Rounds: Run 200m 20 Russian Swings then… Warm-Up for the Hang Power Cleans WOD: I. Hang Power Clean 3 – 3 – 3 – 3 – 3 II. 3 Rounds For Time: 15 Hang Power Cleans (135/95) 15 Box Jumps (24/20) *10 Minute Time Limit Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: Practice for 12 minutes: Pistols WOD: I. Follow this progression for 20 minutes: Minute 1 – 3 Back Squats (225/155) Minute 2 – 10 Pistols and 10 Toes-to-Bar Minute 3 – 3 Back Squats Minute 4 – 10 Pistols and 10 Toes-to-Bar and so on…. II. 3 Attempts Max Handstand Holds Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: Practice Getting Inverted for 10 Minutes: -Tripods -Frogstands -Headstands -Handstands -Hand-Walking WOD: I. Press 6 – 6 – 6 – 6 II.  “GI Jane” For Time: 100 Burpee-Pullups *15 Minute Time Limit III.  Accumulate 3 minutes between both arms in monkey hangs Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: 3 Rounds: 15 Supermans 15 Hollow Rocks 10 Jumping Alternating Lunges WOD: I. For Time: 21 – 18 – 15 – 12 – 9 Deadlifts (95/65) Hang Power Cleans Front Squats Push Jerks *22 Minute Time Limit II. 3 Sets: 30 Abmat Situps *30 seconds of rest between sets 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 6-12 intervals of: 200meters *90...Read more