Link of the Day Warm-Up: 3 Rounds: 10 Hip Extensions 10 Pullups then… Snatch Deadlift Review WOD: I. Snatch Deadlift 3 – 3 – 3 – 3 II. For Time: Run 1 Mile 100 Burpees Run 1 Mile Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: Run 200m 15 Sotts Press (PVC or empty bar) 10 Burpees 15 Sotts press WOD: I. Snatch Balance 3 – 3 – 3 – 3 – 3 II. For Max Reps: AMRAP in 6 Minutes – Manmakers Rest 2 Minutes AMRAP in 6 Minutes – Overhead Squats (95/65) Rest 2 Minutes AMRAP in 6 Minutes – Push Press (95/65) 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...Read more

Link of the Day Warm-Up: Snatch Skill Transfers WOD: I. 5 Rounds For Time: 10 Overhead Squats (95/65) 25 Kettlebell Swings (53/35) 25 AbMat Situps *20 Minute Time Limit II. For Time: 200 Double-Unders Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: Group Dynamic Warm-Up WOD: I. AMRAP in 30 Minutes with Partner: 5 Push Press (135/95) 10 Overhead Lunges (45/25) 20 Grasshoppers *Only 1 athlete moving at a time. Partner 1 must complete their round before Partner 2 can go. II. 3 Sets: 10 Weighted AbMat Situps 10 Hip Extensions Scaling options for all ability levels will be provided for by your coachRead more

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 coachRead more