Saturday 011913

Reminder: There will only be one WOD class at 7am at Albany CrossFit, in addition to the Heroes and Angels Memorial WOD.  Heroes and Angels will be starting at 10am at Albany CrossFit.  Please sign-up for class if you plan on attending.  Thanks!

Warm-Up: albany fitness

Group Dynamic



The Sandy Hook School Memorial WOD — Heroes and Angels

A scaled version will be available for visitors who would like to participate in the workout portion.


Part 1:

20 Burpees (representing the children)

Part 2:

6 Rounds for Time (representing the teachers and date of tragedy)

12 Hang Power Cleans (135/85)

14 Wall Balls (20/14)

12 Pullups

Part 3:

20 Burpees (again, for the children)


Scaled Version:

Part 1:

10 Burpees

Part 2:

6 Rounds for Time

12 Situps

14 Air Squats

12 Pushups

Part 3:

10 Burpees


This Week's Mobility