Link of the Day Warm-Up: Group Dynamic WOD: I. 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) Pullups *15 minute time cap II. For Time: Run 400m 40 Burpees Run 400m *15 minute cap Scaling options for all ability levels will be provided for by your coach   Competitors: Rest Day *Athletes must be cleared by the coaching staff...Read More

Link of the Day Warm-Up: Ski 500m 20 Burpees as fast as possible WOD: I. 6 Sets: Jerk Cluster – 1.1.1.1 *Rest 4 minutes between sets II. 5 Intervals: Prowler Push – 45 sec @ 100% sprint/push effort Rest Walk 4:15 between attempts Scaling options for all ability levels will be provided for by your...Read More

Link of the Day Warm-Up: Burgener Warm-Up WOD: I. Clean Grip Deadlift @ 11X1 8 x 3 @ 55% 1RM *Rest 30 seconds between sets II. High Hang Power Snatch – Work up to tough single III. Hang Power Snatch 3 x 10 touch-and-go for speed and efficiency *Rest 90 seconds between sets IV. 3...Read More

Link of the Day Warm-Up: Row 250m 20 Spiderman Lunges 15 Clapping Pushups 10 Inchworms WOD: I. For time: 30 Man-Makers (35lb/25lb per hand) *10 Minute Time Limit Rest 5 min II. For time: 50 Double-Unders 10 Burpees 40 Double-Unders 10 Burpees 30 Double-Unders 10 Burpees 20 Double-Unders 10 Burpees 10 Double-Unders 10 Burpees *10...Read More

Link of the Day Warm-Up: Row 500m 20 Jumping Squats 10 Burpees Review Squat Clean as a Group WOD: I. Build to a tough single on the Squat Clean where you’re fast out of bottom but challenging; speed is key here II. 3 Sets: 30 Pullups Rest 1 minutes 15 Thrusters (115/80) Rest 3 minutes Scaling...Read More

Link of the Day Warm-Up: 2 Rounds: Run 200m 15 Sotts Press 20 Walking Lunges WOD: I. Establish 1 RM Snatch II. On the Minute for 18 Minutes for Max Reps following this progression: 1st Minute: Power Snatches (135/95) 2nd Minute: Burpees 3rd Minute: AbMat Situps 4th Minute: Power Snatches 5th Minute: Burpees 6th Minute:...Read More

Link of the Day Warm-Up: 3 Rounds: 10 Pistols 5 Inchworms then… Ankle Mobility WOD: I. For Time: Row 2k II. Practice Turkish Get-ups for 20 minutes – Build to a heavy 1 Rep on each arm Scaling options for all ability levels will be provided for by your coach   Competitors: I. Row 2K...Read More

Reminder: There is only one class today at CrossFit Clifton Park at 10am.  All other classes at Albany CrossFit and CrossFit Clifton Park are cancelled.  It’s a $5 donation per person (proceeds benefiting CrossFit for Hope) and the BBQ will follow immediately after the workout.  Please plan workouts accordingly.  Thanks! Link of the Day Warm-Up:...Read More

Reminder: The 7pm WOD classes at Albany CrossFit and CrossFit Clifton Park are cancelled today. Please plan workouts accordingly. Link of the Day Warm-Up: 2 Rounds: Run 200m 15 Jumping Squats 20 Mountain Climbers WOD: I.  With a Partner, AMRAP in 12 Minutes: Thrusters (95/65) *Other partner must rest in an FLR in order for...Read More

Link of the Day Warm-Up: Rope Climb Technique WOD: I. 20 minutes of “Gym Class” -Practice Rope Climbs/Cargo Net Climbs and FLR’s II. Pose Drills III. 3 Intervals: Run 400m at 90% *Rest 3 minutes between intervals Scaling options for all ability levels will be provided for by your coach   Competitors: I. 20 rope...Read More