*Reminder – Classes will be running as scheduled at Albany CrossFit and CrossFit Clifton Park on Saturday, April 21st.  As always, please sign-up beforehand if you plan on attending. The Team WOD at CrossFit Clifton Park will begin at noon, with the BBQ to follow.  $10 donation will go to St. Jude’s Children’s Hospital. Link...Read More

Link of the Day Warm-Up: Run 400 20 Hip Extensions 20 Alternating Jumping Lunges WOD: I. “Zimmerman” Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar Pullups 2 Deadlifts (315/205) 10 Handstand Pushups II. 4 Sets: 20 Weighted Anchored Situps Scaling options for all ability levels will be provided for by your...Read More

Link of the Day Warm-Up: Row 500m 5 Burpees as fast as possible 10 Pistols 5 Burpees as fast as possible 10 Pistols WOD: I. 20 Rep Max Back Squat II. “Helen” 3 Rounds: 400m Run 21 Kettlebell Swings (53/35) 12 Pullups *12 Minute Time Limit Scaling options for all ability levels will be provided...Read More

Link of the Day Warm-Up: Burgener Warm-Up WOD: I. Hang Power Snatch 1 – 1 – 1 – 1 – 1 II. 5 Rounds For Time: 8 Sumo-Deadlift High Pulls (115/75) 8 Ring Dips *12 Minute Time Limit Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: 30 Bridge-Ups then… Hold and Accumulate 2 Minutes in a Bridge-Up WOD: I. Push Press 6 – 6 – 6 – 6 II. 4 Rounds For Time: 21 Wall Balls (20/14) 15 Power Cleans (135/95) 9 Burpees *20 Minute Time Limit Scaling options for all ability levels will be provided...Read More

Link of the Day Warm-Up: Row 500m Inchworm – 20 Reps then… Warm-up Deadlift WOD: I. Deadlift 3 – 3 – 2 – 2 – 1 II.  AMRAP in 10 Minutes 15 Unbroken Russian Swings (70/53) 5 Burpees III. 5 Minutes in Pike Stretch Scaling options for all ability levels will be provided for by...Read More

Link of the Day Warm-Up: Mobility (Watch Video) and Sumo-Deadlift Instruction WOD: I. Sumo-Deadlift 10 x 3 30 seconds rest between sets II. 6 Rounds for time: 10 Sumo-Deadlift High Pulls (95/65) 10 Push Press (95/65) *12 minute time limit III.  5 minutes in Middle Split Scaling options for all ability levels will be provided...Read More

Link of the Day Warm-Up: 2 Rounds: Run 200m 20 Russian Swings then… Warm-Up for the Hang Power Cleans WOD: I. Hang Power Clean 3 – 3 – 3 – 3 – 3 II. 3 Rounds For Time: 15 Hang Power Cleans (135/95) 15 Box Jumps (24/20) *10 Minute Time Limit Scaling options for all...Read More

Link of the Day Warm-Up: Practice for 12 minutes: Pistols WOD: I. Follow this progression for 20 minutes: Minute 1 – 3 Back Squats (225/155) Minute 2 – 10 Pistols and 10 Toes-to-Bar Minute 3 – 3 Back Squats Minute 4 – 10 Pistols and 10 Toes-to-Bar and so on…. II. 3 Attempts Max Handstand...Read More

Link of the Day Warm-Up: Practice Getting Inverted for 10 Minutes: -Tripods -Frogstands -Headstands -Handstands -Hand-Walking WOD: I. Press 6 – 6 – 6 – 6 II.  “GI Jane” For Time: 100 Burpee-Pullups *15 Minute Time Limit III.  Accumulate 3 minutes between both arms in monkey hangs Scaling options for all ability levels will be...Read More