Link of the Day This Week's Mobility Warm-Up: Group Dynamic WOD: I. 3 Sets: 5 Tough Touch-n'-Go Deadlifts 7 Box Jumps (24/20) 15 Burpees *Rest walk 3:30 between sets II. 3 Attempts: Max FLR Competitors: Part 1: I. Power Clean x 1/Split Jerk x 3; rest 1 minute x 5 – build...Read More
Link of the Day This Week's Mobility Warm-Up: CrossFit Warm-Up 2 Rounds, 10 Reps each movement WOD: I. Behind the Head Snatch Grip Press 3 x 6 II. "Jackie" For Time: 1000m Row 50 Thrusters (45lb) 30 Pullups Competitors: Rest DayRead More
Link of the Day This Week's Mobility Warm-Up: Group Dynamic WOD: I. 10 minute AMRAP: 200m Run 5 Handstand Pushups 5 Toes-To-Bar *Rest walk 5 minutes II. 10 minute AMRAP: 15 Double-Unders 5 Box Jumps (24/20) 10 Pushups *Rest walk 5 minutes III. 10 minute AMRAP: 5 Kettlbell Swings (70/53) 10...Read More
Link of the Day This Week's Mobility Warm-Up: 2 Rounds: Run 200m 10 Overhead Squats (Empty Barbell) 10 Pushups WOD: I. Back Squat 3 x 5 II. 6 Sets: 30 second AMRAP Thrusters (85/55) 30 second AMRAP Burpee Box Jumps (24/20) 30 second AMRAP Row for Calories *Rest 90 seconds *Scaling options will be...Read More
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
