Link of the Day  This Week's Mobility   Warm-Up: Agility Ladder Drills   WOD: I. 3 Sets: 15 Clean and Jerks (115/80) 15 Burpees Run 400m *Rest 3 minutes between sets II. 3 Minutes "Couch Stretch" per leg III. Barbell Smash on calves *Scaling options will be provided for all athletes by their coaches in...Read More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. 3 Sets: 5 Tough Touch-n'-Go Deadlifts 7 Box Jumps (24/20) 15 Burpees *Rest walk 3:30 between sets II. 3 Attempts: Max FLR   Competitors: Part 1: I. Power Clean x 1/Split Jerk x 3; rest 1 minute x 5 – build...Read More

Link of the Day  This Week's Mobility   Warm-Up: CrossFit Warm-Up 2 Rounds, 10 Reps each movement   WOD: I. Behind the Head Snatch Grip Press 3 x 6 II. "Jackie" For Time: 1000m Row 50 Thrusters (45lb) 30 Pullups   Competitors: Rest DayRead More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. 10 minute AMRAP: 200m Run 5 Handstand Pushups 5 Toes-To-Bar *Rest walk 5 minutes   II. 10 minute AMRAP: 15 Double-Unders 5 Box Jumps (24/20) 10 Pushups *Rest walk 5 minutes   III. 10 minute AMRAP: 5 Kettlbell Swings (70/53) 10...Read More

Link of the Day  This Week's Mobility   Warm-Up: 2 Rounds: Run 200m 10 Overhead Squats (Empty Barbell) 10 Pushups   WOD: I. Back Squat 3 x 5 II. 6 Sets: 30 second AMRAP Thrusters (85/55)  30 second AMRAP Burpee Box Jumps (24/20) 30 second AMRAP Row for Calories *Rest 90 seconds *Scaling options will be...Read More

Link of the Day This Week's Mobility:   Warm-Up: Row 500m 25 Jumping Squats 20 Spiderman Lunges 10 Inchworms   WOD: I. Establish a 2RM Deadlift in 15 Minutes II. 6 Minute AMRAP: 3 Hang Power Cleans (155/105) 9 Kettlebell Swings (70/53) III. Accumulate 3 Minutes in FLR on Rings   Competitors:   I. Clean...Read More

  Please sign-up for class if you plan on attending.  This will be the only class on Labor Day, held at Albany CrossFit at 10am.  We look forward to seeing you there.    "Stephen" 10 Rounds: 10 Burpees 200m Run 30 Air Squats Stephen Tribute from Albany CrossFit on Vimeo.Read More

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. 3 Minute AMRAP: 5 Burpees 5 Kettlbell Swings (70/53) 10 Double-Unders *3 Minutes Active Rest II. 3 Minute AMRAP: 5 Burpees 5 Kettlbell Swings (70/53) 10 Double-Unders *3 Minutes Active Rest III. 3 Minute AMRAP: 5 Burpees 5 Kettlbell Swings (70/53)...Read More

Link of the Day  This Week's Mobility   Warm-Up: Burgener Warm-Up   WOD: I. 12 Waveload Sets: 3 Power Snatches Touch-n'-Go (Moderate Weight) Rest 30 seconds 6 Handstand Pushups Rest 30 seconds (Power Snatch Waveload example – 95/105/115/95/105/115/95/105/115/95/105/115) II. Tabata Rowing (Max Calories)   Competitors: Part 1: I. Squat Clean – build to a tough...Read More

Link of the Day  This Week's Mobility   Warm-Up: Review the Clean   WOD: I. "Elizabeth" For Time: 21-15-9 Cleans (135/95) Ring Dips *12 minute cap II. 4 Rounds: 20 Medball Throws with Twist (10 on left, 10 on right) *Scaling options will be provided for all athletes by their coaches in class.   Competitors: Rest...Read More