WOD: 7 minute AMRAP: 3-6-9-12…. Power Snatches (115/80) Burpees Fitness 16 Rounds Tabata: 4 Rounds of each movement (finish all four rounds and then move on to the next movement) Lunges Russian Kettlebell swings Air Squats Abmat situps Sport Olympic Lifting: Snatch 5RM Touch and Go 15 minute time cap 25...Read More
On the Level 1 Seminar staff we often have discussions, mostly about CrossFit. The conversations and debates are typically about CrossFit methodology, training, and philosophy. Fun Stuff. Recently we re-read this article, "Fooling around with Fran." This led to opnions on what breakdown of reps and rounds of 45 Thrusters and 45 Pull-ups would lead...Read More
What I enjoy the most about Albany CrossFit is the people. I'm nearly 30 years old, and have had the same group of friends since middle school. I've made connections at Albany CrossFit that I know will be long lasting relationships for years to come. There truly is something about the challenges of CrossFit you...Read More
Fitness: WOD: 1) Diane 21-15-9 Handstand Push-ups Deadlifts (225/155) WOD Strategy: Diane is designed to be a face paced workout that should be done in less than 10 minutes. If it takes you any longer, then you did not scale appropriately. The key for this workout is to not go to...Read More
Fitness and Sport TEAM WOD: Teams of 3 (one works, two rest) 3 Rounds for time of: 50 Power Cleans (135/95) 1500m row (must switch every 250m) Read More
WOD: 7 minute AMRAP: Wall Balls EMOM complete 5 Deadlifts (225/155) First minute starts with wall balls. Minute two complete 5 deadlifts and then as many wall balls within that minute. Score is total number of wall balls completed in 7 minutes Fitness: Skills: 30 Turkish get-ups not for time Sport: Skills:...Read More
We will be starting an all new tradition here at Albany CrossFit…the 25 days of Christmas/Chanukah Challenge. For 5 weeks, Monday thru Friday beginning November 18th we will be adding a challenge, 25 days total. Max Mondays, Twofer Tuesdays, Hump Day Wednesday, Time Trial Thursdays, and Atypical Fridays. The challenges will be short in...Read More
Fitness WOD: 21-15-9: HSPU Chest to Bar pull-ups Row 500m after each round 15 minute time cap Snatch Skills: Overhead Squat Therapy 15 minute time cap Squats: 2×10 Back squat Sport: WOD: 21-15-9: HSPU Chest to Bar pull-ups Row 500m after each round 15 minute time cap Snatch Skills 7 x...Read More
