Link of the Day Warm-Up: Burgener Warm-Up WOD: I. Clean Grip Deadlift @ 11X1 8 x 3 @ 55% 1RM *Rest 30 seconds between sets II. High Hang Power Snatch – Work up to tough single III. Hang Power Snatch 3 x 10 touch-and-go for speed and efficiency *Rest 90 seconds between sets IV. 3...Read More
Link of the Day Warm-Up: Row 250m 20 Spiderman Lunges 15 Clapping Pushups 10 Inchworms WOD: I. For time: 30 Man-Makers (35lb/25lb per hand) *10 Minute Time Limit Rest 5 min II. For time: 50 Double-Unders 10 Burpees 40 Double-Unders 10 Burpees 30 Double-Unders 10 Burpees 20 Double-Unders 10 Burpees 10 Double-Unders 10 Burpees *10...Read More
Link of the Day Warm-Up: 2 Rounds: Run 200m 15 Sotts Press 20 Walking Lunges WOD: I. Establish 1 RM Snatch II. On the Minute for 18 Minutes for Max Reps following this progression: 1st Minute: Power Snatches (135/95) 2nd Minute: Burpees 3rd Minute: AbMat Situps 4th Minute: Power Snatches 5th Minute: Burpees 6th Minute:...Read More
Reminder: There is only one class today at CrossFit Clifton Park at 10am. All other classes at Albany CrossFit and CrossFit Clifton Park are cancelled. It’s a $5 donation per person (proceeds benefiting CrossFit for Hope) and the BBQ will follow immediately after the workout. Please plan workouts accordingly. Thanks! Link of the Day Warm-Up:...Read More
Reminder: The 7pm WOD classes at Albany CrossFit and CrossFit Clifton Park are cancelled today. Please plan workouts accordingly. Link of the Day Warm-Up: 2 Rounds: Run 200m 15 Jumping Squats 20 Mountain Climbers WOD: I. With a Partner, AMRAP in 12 Minutes: Thrusters (95/65) *Other partner must rest in an FLR in order for...Read More
Link of the Day Warm-Up: Rope Climb Technique WOD: I. 20 minutes of “Gym Class” -Practice Rope Climbs/Cargo Net Climbs and FLR’s II. Pose Drills III. 3 Intervals: Run 400m at 90% *Rest 3 minutes between intervals Scaling options for all ability levels will be provided for by your coach Competitors: I. 20 rope...Read More
Link of the Day Warm-Up: Burgener Warm-Up WOD: I. Build to a tough 3 in the Overhead Squats following this protocol: 1 Hang Squat Snatch 3 Overhead Squats II. 2 Front Squats on the minute @ 90% 1RM for 6 minutes III. For Time: 3 Sets of 50 Unbroken Wall Balls *You must break between...Read More
Link of the Day Warm-Up: 3 Rounds: 10 Inchworms 10 Spiderman Lunges then… Shoulder Mobility WOD: I. Practice Rowing Technique II. 5 Sets: 10 Chest-to-Bar Pullups Row 20 seconds @ 90% (Competitors – Airdyne) 30 Double-Unders (as fast as possible) *Rest walk 3 minutes between sets Scaling options for all ability levels will be provided...Read More
Link of the Day Warm-Up: 2 Rounds: Row 250m 10 Burpees 10 Bridge-ups WOD: I. On the minute, every minute for 20 minutes: 3 Overhead Squats *Moderate weight, 60-70%, emphasis on technique II. 3 Rounds for Time: 10 Hang Power Snatches (95/65) 10 Burpees *7 Minute Cap Scaling options for all ability levels will be...Read More
Link of the Day Warm-Up: Row 500 3 Rounds: 10 Ring Rows 10 Burpees Ankle Mobility WOD: For time: 21 L-Pullups 15 Ring Handstand Pushups 15 L-Pullups 10 Ring Handstand Pushups 9 L-Pullups 5 Ring Handstand Pushups *10 minute cap Rest 10 minutes II. “Flight Simulator” For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders *20 minute cap Scaling...Read More
