Link of the Day Warm-Up: Group Dynamic WOD: I. AMRAP in 10 Minutes: 15 Sumo-Deadlift High Pulls (95/65) 15 Pushups Rest 5 Minutes II. AMRAP in 10 Minutes: 15 Double-Unders 10 Lunges 5 Chest-to-Bar Pullups III.  3 Attempts: Max Rep Strict Toes-to-Bar Scaling options for all ability levels will be provided for by your coachRead More

Attention: The water will be shut off at Albany CrossFit on Tuesday, May 8th while they are working on the Court Club plumbing.  Please plan accordingly. Link of the Day Warm-Up: Split Jerk Review WOD: I. Rack Jerk 1 – 1 – 1 – 1 – 1 II. AMRAP in 9 Minutes: 3 Push Jerks...Read More

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...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...Read 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

Link of the Day Warm-Up: Burgener Warm-Up WOD: I. Back Squat 5 – 5 – 5 II. 5 Rounds: Run 400m 15 Hang Power Snatches (115/75) *15 Minute Time Limit Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Junkyard Dog Warm-Up and Shoulder Mobility WOD: I. Press 5 – 5 – 5 II. “Jeremy” For Time: 21 – 15 – 9 Overhead Squats (95/65) Burpees III. Foam Roll and Stretch Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Run 200m 10 Pistols Run 200m 15 Burpees Run 200m 20 Jumping Alternating Lunges then… Warm-Up the Deadlift WOD: I. “Diane” 21 – 15 – 9 Deadlifts (225/155) Handstand Pushups *12 Minute Time Cap II. Run 1 Mile for Time Scaling options for all ability levels will be provided for...Read More