Link of the Day Warm-Up: Joint Mobility WOD: 10 Rounds For Time: Row 500m 15 Push Up Burpees *40 Minute Time Limit Scaling options for all ability levels will be provided for by your coach. Competitors: Hit the WOD *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please...Read More

Link of the Day Warm-Up: 2 Rounds: 10 Jumping Squats 15 Burpees 20 Grasshoppers WOD: I. For Time: Run 800m 21 Deadlifts (225/135) Row 800m 21 DB Thrusters (55/35 per hand) Run 800m *30 minute time limit Scaling options for all ability levels will be provided for by your coach   Competitors: Hit the WOD...Read More

Link of the Day Warm-Up: Row 500m 15 Press Unders 15 Sotts Press WOD: I. “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) *15 Minute Cap II. 6 Sets: 5 Reps Evil-Wheels (1st set close grip, 2nd set medium grip, 3rd set wide grip, 4th close and so on…) Scaling options for...Read More

Link of the Day Warm-Up: Snatch Skill Transfer WOD: I. Squat Snatch 2 – 2 – 2 – 2 – 2 @ 90% Rest 2 minutes between sets II. Front Squat 3 x 3 @ 80% Rest 2 minutes between sets III. 3 Sets: 20 GHD Situps Rest 1 minute between sets Scaling options for...Read More

There is only one class running at Albany CrossFit, starting at 10am.  No classes at Clifton Park. Please remember to sign-up if you plan on attending.  Thanks! Link of the Day Warm-Up: Group Dynamic WOD: I.  As a Team of 2 complete: “The Seven” Seven rounds for time of: 7 Handstand Pushups 7 Thrusters (135/95)...Read More

Link of the Day Warm-Up: Group Dynamic WOD: I. Power Snatch – build to a tough single in no more than 4 sets II. For time: Row 500m 15 Squat Clean Thruster (155/105) Row 500m 15 Squat Clean Thruster Row 500 m *15 minute cap Scaling options for all ability levels will be provided for...Read More

Link of the Day Warm-Up: Junkyard Dog Warm-Up WOD: I. “Isabel” For Time: 30 Snatches (135/95) *10 Minute Time Cap Rest 10 Minutes II. “Grace” For Time: 30 Clean and Jerks (135/95) *10 Minute Time Cap Scaling options for all ability levels will be provided for by your coach   Competitors: Rest Day *Athletes must...Read More

Reminder: The 9:30 Kettlebell Conditioning and 10:30am WOD classes at Albany CrossFit are cancelled on Sunday (7/1) due to the Attitude Nation Olympic Lifting Seminar. Please plan workouts accordingly.  Thanks!  Link of the Day Warm-Up: Row 750m 20 Jumping Squats Hip and ankle mobility Practice pistols for 10 minutes WOD: I. 4 Sets: Back Squat...Read More

Link of the Day Warm-Up: Group Dynamic WOD: I. 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) Pullups *15 minute time cap II. For Time: Run 400m 40 Burpees Run 400m *15 minute cap Scaling options for all ability levels will be provided for by your coach   Competitors: Rest Day *Athletes must be cleared by the coaching staff...Read More

Link of the Day Warm-Up: Ski 500m 20 Burpees as fast as possible WOD: I. 6 Sets: Jerk Cluster – 1.1.1.1 *Rest 4 minutes between sets II. 5 Intervals: Prowler Push – 45 sec @ 100% sprint/push effort Rest Walk 4:15 between attempts Scaling options for all ability levels will be provided for by your...Read More