Link of the Day Warm-Up: Junkyard Dog Warm-Up WOD: I. Establish a 20 Rep Max Back Squat II. For Time: 21 – 18 – 15 – 12 – 9 – 6 Lunges (Total) Pullups AbMat Situps *15 Minute Time Limit III. 2 Rounds: 200m Sprint Rest 30 seconds between rounds Scaling options for all ability...Read More

Link of the Day Warm-Up: 3 Rounds: 10 Clapping Pushups 15 Jumping Squats WOD: I. Push Jerk 3 – 3 – 3 II. 3 Rounds for Time: 30 Kettlebell Swings (53/35) 20 Toes-To-Bar 10 Handstand Pushups *20 Minute Time Limit Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Practice Pistols for 10 Minutes WOD: I. Deadlift 2 – 2 – 2 – 2 – 2 II. AMRAP in 8 Minutes: 10 Deadlifts (95/65) 8 Hang Power Cleans 6 Push Presses Scaling options for all ability levels will be provided for by your coachRead More

Link of the Day Warm-Up: Burgener Warm-Up and Skill Transfer WOD: I. Power Snatch 3 – 3 – 3 II. 5 Rounds for Time: 30 Lunges (Total) 10 Ring Dips *15 Minute Time Limit Scaling options for all ability levels will be provided for by your coachRead More

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

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