Link of the Day Warm-Up: Row 250 20 Dislocates with PVC 15 Bridge-Ups WOD: I. Snatch – Build To A Tough Single In A Few Sets: Rest As Needed II. 4 Sets of the following barbell complex: 1 Power Snatch and 3 Snatch Balances at 80% *Rest 90 Seconds Between Sets III. 5 Rounds For...Read More
Link of the Day Warm-Up: Run 400 30 Walking Lunges (each leg) 25 Burpees WOD: I. Review Kettlebell Swing II. 3 Rounds For Time: 25 Kettlebell Swings – (70/53) 25 Box Jumps – (20″/14″) III. Barbell Smash on Calves Scaling options for all ability levels will be provided for by your coach. Competitors: Hit...Read More
Link of the Day Warm-Up: Row 250 20 Spiderman Lunges 15 Inchworms WOD: I. 7 Sets: 5 Tough Thrusters 10 Burpees (As Fast As Possible) Row 25 Seconds @ 90% Rest 6 Minutes Actively Scaling options for all ability levels will be provided for by your coach. Competitors: Rest 6+ hours I. Run 400...Read More
Link of the Day Warm-Up: Row 250m 20 Pistols 30 Russian Swings WOD: I. As a team of 2, build to the highest Deadlift in 25 minutes *For every max effort in the 25 minute each teammate must perform 3 Handstand Pushups immediately after each max effort *Score = Max total weight lifted of highest...Read More
Link of the Day Warm-Up: Joint Mobility WOD: 10 Rounds For Time: Row 500m 15 Push Up Burpees *40 Minute Time Limit Scaling options for all ability levels will be provided for by your coach. Competitors: Hit the WOD *Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please...Read More
Link of the Day Warm-Up: 2 Rounds: 10 Jumping Squats 15 Burpees 20 Grasshoppers WOD: I. For Time: Run 800m 21 Deadlifts (225/135) Row 800m 21 DB Thrusters (55/35 per hand) Run 800m *30 minute time limit Scaling options for all ability levels will be provided for by your coach Competitors: Hit the WOD...Read More
Link of the Day Warm-Up: Row 500m 15 Press Unders 15 Sotts Press WOD: I. “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) *15 Minute Cap II. 6 Sets: 5 Reps Evil-Wheels (1st set close grip, 2nd set medium grip, 3rd set wide grip, 4th close and so on…) Scaling options for...Read More
Link of the Day Warm-Up: Snatch Skill Transfer WOD: I. Squat Snatch 2 – 2 – 2 – 2 – 2 @ 90% Rest 2 minutes between sets II. Front Squat 3 x 3 @ 80% Rest 2 minutes between sets III. 3 Sets: 20 GHD Situps Rest 1 minute between sets Scaling options for...Read More
There is only one class running at Albany CrossFit, starting at 10am. No classes at Clifton Park. Please remember to sign-up if you plan on attending. Thanks! Link of the Day Warm-Up: Group Dynamic WOD: I. As a Team of 2 complete: “The Seven” Seven rounds for time of: 7 Handstand Pushups 7 Thrusters (135/95)...Read More
Link of the Day Warm-Up: Group Dynamic WOD: I. Power Snatch – build to a tough single in no more than 4 sets II. For time: Row 500m 15 Squat Clean Thruster (155/105) Row 500m 15 Squat Clean Thruster Row 500 m *15 minute cap Scaling options for all ability levels will be provided for...Read More
