Link of the Day This Week's Mobility: Warm-Up: Row 500m 25 Jumping Squats 20 Spiderman Lunges 10 Inchworms WOD: I. Establish a 2RM Deadlift in 15 Minutes II. 6 Minute AMRAP: 3 Hang Power Cleans (155/105) 9 Kettlebell Swings (70/53) III. Accumulate 3 Minutes in FLR on Rings Competitors: I. Clean...Read More
Please sign-up for class if you plan on attending. This will be the only class on Labor Day, held at Albany CrossFit at 10am. We look forward to seeing you there. "Stephen" 10 Rounds: 10 Burpees 200m Run 30 Air Squats Stephen Tribute from Albany CrossFit on Vimeo.Read More
Link of the Day This Week's Mobility Warm-Up: Group Dynamic WOD: I. 3 Minute AMRAP: 5 Burpees 5 Kettlbell Swings (70/53) 10 Double-Unders *3 Minutes Active Rest II. 3 Minute AMRAP: 5 Burpees 5 Kettlbell Swings (70/53) 10 Double-Unders *3 Minutes Active Rest III. 3 Minute AMRAP: 5 Burpees 5 Kettlbell Swings (70/53)...Read More
Link of the Day This Week's Mobility Warm-Up: Burgener Warm-Up WOD: I. 12 Waveload Sets: 3 Power Snatches Touch-n'-Go (Moderate Weight) Rest 30 seconds 6 Handstand Pushups Rest 30 seconds (Power Snatch Waveload example – 95/105/115/95/105/115/95/105/115/95/105/115) II. Tabata Rowing (Max Calories) Competitors: Part 1: I. Squat Clean – build to a tough...Read More
Link of the Day This Week's Mobility Warm-Up: Review the Clean WOD: I. "Elizabeth" For Time: 21-15-9 Cleans (135/95) Ring Dips *12 minute cap II. 4 Rounds: 20 Medball Throws with Twist (10 on left, 10 on right) *Scaling options will be provided for all athletes by their coaches in class. Competitors: Rest...Read More
Link of the Day This Week's Mobility Warm-Up: Run 400m 20 Inchworms 20 Spiderman Lunges WOD: I. Deadlift 3 x 10 II. 15 Minute AMRAP: 20 Walking Lunges 15 Pullups 10 Burpees Competitors: Swim technical work – 15 minutes + 25m free @ 90% Rest 30 seconds x 6 + 200m breast...Read More
Link of the Day This Week's Mobility Warm-Up: Pose Running Drills WOD: I. Run 5k for time II. 3 Sets: 15 Supermans *Rest 1 minute between sets *Scaling for all athletes will be provided by their coaches in classes Competitors: 120 minute unloaded hike – rough terrain – "unplugged"Read More
Link of the Day This Week's Mobility Warm-Up: 15-12-9 Clapping Pushups Overhead Squats (Empty Bar) AbMat Situps WOD: I. Push Press 4×6 II. 5 Rounds for Time: 5 Wall Climbs 10 Pistols 15 Toes-To-Bar *Scaling options will be provided for all athletes by their coaches in class Competitors: 60-90 minute practice: L-Sits...Read More
Link of the Day This Week's Mobility: Warm-Up: Group Dynamic WOD: I. Pausing Front Squats 5×3 *Hold for 3 seconds at bottom of each squat, ass-to-ankles, bounce up from bottom II. WOD #1 at 2009 CrossFit Sectionals AMRAP in 12 Minutes: 5 Thrusters (135/95) 10 Burpees Competitors: Rest DayRead More
Link of the Day This Week's Mobility Warm-Up: Row 500 25 Inchworms Lax Ball on Foot WOD: I. For time: 30 Unbroken Chest-to-Bar Pullups Run 400 m 25 Unbroken Chest-to-Bar Pullups Run 400 m 20 Unbroken Chest-to-Bar Pullups Run 400 m 15 Unbroken Chest-to-Bar Pullups *Scaling options will provided for all athletes...Read More
