Barbell Gymnastics: Establish a 1RM Clean and Jerk   Conditioning: CrossFit Open 2011 WOW 3 Complete as many rounds and reps as possible in 5 minutes of: Squat Clean (165/110) Jerk (165/110) *Each Squat Clean counts as 1 Rep, a Jerk must be completed before moving on to the following round  Read More

Strength: Front Squats 1 x 8 @ 70% 1 x 5 @ 75% 2 x 3 @ 80% 3 x 2 @ 85%   Conditioning: EMOM For 7 Minutes of: 3 Cleans (Any Style) (225/155) Pull-Ups (As Many As Possible In The Remainder of the Minute) * This WOD is Complete If You Reach 75...Read More

WOW 13.2: Standards Complete As Many Rounds & Repetitions As Possible In 10 Minutes of: 5 Shoulder To Overhead (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20) Instructions: This Saturday we will be running heats at Albany CrossFit for those participating in the 2013 CrossFit Open. The heat times are: 7:30am, 7:50am, 10:20am, 10:40am (11:00am...Read More

Reminder: The evening classes at CrossFit Clifton Park, and the 6 and 7pm classes at Albany CrossFit are cancelled this Friday due to Friday Night Fights.  We look forward to an an awesome night and hope to see you at the Food Fest immediately following the last workout at Albany CrossFit. Thanks! ————————————————————————– This Week's...Read More

Strength: 3 Hi-Hang Cleans + 1 Push Jerk x 5 Sets * Rest 60 Seconds ** Heaviest Possible   Conditioning: 20 Minute Partner AMRAP: Partner A) Row 400m Partner B) As Many Kettlebell Swings (53/35) As Possible. * Both Partners Moving At The Same Time. ** Score Is Total Distance Rowed + Kettlebell Swings completed.Read More

Strength: High Bar Back Squat 1 x 5 @80% 2 x 3 @ 85% 3 x 1 @ 90% * Rest 2 Minutes Between Sets   Conditioning: 12 Push Press (155/105) 20 Walking Lunges  9 Push Press (155/105) 40 Walking Lunges 6 Push Press (155/105) 60 Walking Lunges * 15 Minute Time CapRead More

This Week's Mobility Strength: 3 First Pulls + 1 Hang Snatch 7 x 1 * Rest 60 Seconds ** Heaviest Possible Weight   Conditioning: 10 Minute Ascending Round AMRAP of: 3 Hang Squat Clean Thruster (135/95) 3 Burpee Box Jump (30/24) 3 Chest 2 Bar Pull-Ups 6 Hang Squat Clean Thruster (135/95) 6 Burpees Box Jump...Read More

Strength:  7 Rep Max Thruster   Conditioning: "Angie" 100 Pullups 100 Pushups 100 Situps 100 Air Squats   This Week's Mobility:  Read More

This Week's Mobility Strength: Establish a 1RM Front Squat * 15 Minute Time Cap     Conditioning: 3 Rounds For Time of: 50 Double Unders 25 Wall Balls 7 Muscle Ups * 12 Minute Time CapRead More

WOW 13.1: Standards Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible Instructions: This Saturday we will be...Read More