Link of the Day Warm-Up: 2 Rounds: Row 250m 10 Burpees 10 Bridge-ups WOD: I. On the minute, every minute for 20 minutes: 3 Overhead Squats *Moderate weight, 60-70%, emphasis on technique II. 3 Rounds for Time: 10 Hang Power Snatches (95/65) 10 Burpees *7 Minute Cap 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: Row 500 3 Rounds: 10 Ring Rows 10 Burpees Ankle Mobility WOD: For time: 21 L-Pullups 15 Ring Handstand Pushups 15 L-Pullups 10 Ring Handstand Pushups 9 L-Pullups 5 Ring Handstand Pushups *10 minute cap Rest 10 minutes II. “Flight Simulator” For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders *20 minute cap Scaling options for all ability levels will be provided for by your coach   Competitors: Same as above *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...Read more

Link of the Day Warm-Up: Junkyard Dog Warm-Up WOD: I. 5 Sets: 6 Burpees (Competitors – Dumbell Burpees – 30/20 per hand) Sprint 40 yards @ 95% effort *Walk 3 minutes active rest II. 5 Sets: 6 Thrusters (95/65) (Competitors – Dumbell Thrusters – 40/25 per hand) Sprint 40 yards (Competitors – Airdyne 15 seconds max effort) *Walk 3 minutes active rest III. 5 Sets: Sprint 25 seconds max effort (Competitors – Row) *Walk 3 minutes active rest Scaling options for all ability levels will be provided for by your coach   Competitors: **Rest 6 hours: I. Hang Power Clean x 1/Hang Squat Clean x 1/Squat Clean x 1; rest 2 min x 4 II.. Front Squat – 3 x 3 @ ~70% + red or blue  band; rest 2 min III. Build to a tough single in the squat clean; rest as needed *Athletes must be cleared by the...Read more

Link of the Day Warm-Up: Run 200m 20 Goblet Squats 20 “Inchworms” Run 200m WOD: I. With a Partner for Time: 100 Power Snatches (95/65) (total reps as a group) 100 Overhead Squats 100 Power Cleans 100 Front Squats 100 Burpees *35 minute time limit *1 Partner moving at a time, must complete 100 total reps between both athletes at each movement before moving on to next II. Max FLR 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: 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