Sunday (7/28) WOD Prep: Posterior Chain Floss * 2 Minutes Per Side   Strength: Deadlift 5 x 5 @ 70%1RM * Rest 3 Minutes Between Sets ** No 1RM%?: Go Slightly Heavier Than Last Week * 20 Minute Time Cap   Conditioning: 4 Rounds For Time of: 60' Kettlebell Death March (53/35) 25 Wall...Read More

This Week's Mobility  WOW 13.4: Standards 7 minute AMRAP of: 3 Clean & Jerk 3 Toes To Bar 6 Clean & Jerk 6 Toes To Bar 9 Clean & Jerk 9 Toes To Bar 12 Clean & Jerk 12 Toes To Bar 15 Clean & Jerk 15 Toes To Bar 18 Clean & Jerk 18...Read More

This Week's Mobility  WOW 13.3: Standards 12 Minute AMRAP of: 150 Wall Balls (20/14) 90 Double Unders 30 Muscle Ups Instructions: This Saturday we will be running heats at Albany CrossFit for those participating in the 2013 CrossFit Open. The heat times are: 7:30am, 7:50am, 10:30am, 10:50am.   Please, visit this document to sign up...Read More

WOW 13.2: Standards Complete As Many Rounds & Repetitions As Possible In 10 Minutes of: 5 Shoulder To Overhead (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20) Instructions: This Saturday we will be running heats at Albany CrossFit for those participating in the 2013 CrossFit Open. The heat times are: 7:30am, 7:50am, 10:20am, 10:40am (11:00am...Read More

WOW 13.1: Standards Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible Instructions: This Saturday we will be...Read More