Link of the Day Warm-Up: 2 Rounds: 10 Overhead Squats 10 Pressing Snatch Balance Run 200m WOD: I. 8 Rounds: 4 Inverted Burpees 8 Pullups 12 AbMat Situps *20 minute cap II. 3 Rounds: 200m Heavy Farmer’s Carry Scaling options for all ability levels will be provided for by your coach ACF Endurance Team: 1...Read More

Link of the Day Warm-Up: Burgener Warm-Up WOD: I. AMRAP in 25 Minutes with Partner: 5 Hang Power Snatches (75/55) 10 Overhead Lunges with the same weight Run 200m *Only 1 athlete moving at a time II. 4 Sets: 20 AbMat Situps III. 3 minutes Couch Stretch each leg Scaling options for all ability levels...Read More

Link of the Day Warm-Up: 3 Rounds 200m run 10 Goblet Squats WOD: I. Overhead Squats 3 – 3 – 3 II. AMRAP 10 Minutes of: 5 Overhead Squats (135/95) 10 Shoot-Through’s III. Tabata Grasshoppers Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Practice Getting Inverted for 10 Minutes: -Tripods -Frogstands -Headstands -Handstands -Hand-Walking WOD: I. Push Press 3 – 3 – 3 – 3 – 3 II. “Burpee Annie” 50 – 40 – 30 – 20 – 10 Burpees AbMat Situps *20 Minute Cap Scaling options for all ability levels will be...Read More

Link of the Day Warm-Up: Group Dynamic WOD: I. AMRAP in 10 Minutes: 15 Sumo-Deadlift High Pulls (95/65) 15 Pushups Rest 5 Minutes II. AMRAP in 10 Minutes: 15 Double-Unders 10 Lunges 5 Chest-to-Bar Pullups III.  3 Attempts: Max Rep Strict Toes-to-Bar Scaling options for all ability levels will be provided for by your coachRead More

Attention: The water will be shut off at Albany CrossFit on Tuesday, May 8th while they are working on the Court Club plumbing.  Please plan accordingly. Link of the Day Warm-Up: Split Jerk Review WOD: I. Rack Jerk 1 – 1 – 1 – 1 – 1 II. AMRAP in 9 Minutes: 3 Push Jerks...Read More

Link of the Day Warm-Up: 3 Rounds: 10 Hip Extensions 10 Pullups then… Snatch Deadlift Review WOD: I. Snatch Deadlift 3 – 3 – 3 – 3 II. For Time: Run 1 Mile 100 Burpees Run 1 Mile Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Run 200m 15 Sotts Press (PVC or empty bar) 10 Burpees 15 Sotts press WOD: I. Snatch Balance 3 – 3 – 3 – 3 – 3 II. For Max Reps: AMRAP in 6 Minutes – Manmakers Rest 2 Minutes AMRAP in 6 Minutes – Overhead Squats (95/65) Rest 2...Read More

Link of the Day Warm-Up: Snatch Skill Transfers WOD: I. 5 Rounds For Time: 10 Overhead Squats (95/65) 25 Kettlebell Swings (53/35) 25 AbMat Situps *20 Minute Time Limit II. For Time: 200 Double-Unders Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Group Dynamic Warm-Up WOD: I. AMRAP in 30 Minutes with Partner: 5 Push Press (135/95) 10 Overhead Lunges (45/25) 20 Grasshoppers *Only 1 athlete moving at a time. Partner 1 must complete their round before Partner 2 can go. II. 3 Sets: 10 Weighted AbMat Situps 10 Hip Extensions Scaling...Read More