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 the Thruster to count Rest 5 Minutes II.  With a Partner, AMRAP in 12 Minutes: Burpees *Other partner must rest in an FLR in order for the Burpees to count Scaling options for all ability levels will be provided for by your coach   Competitors: Rest Day *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.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 ascents for time – legless – 20′ *When you are resting b/t attempts it must be in a FLR on the floor;  when you break the FLR you must climb immediately; if you fail on rope ascent, add 1 more rep to the total you must complete; if you break in the FLR and do not attempt rope ascent, add 1 more rep to the total you must complete) Rest 20 min II. 3 Intervals: Run 400m at 90% *Rest 3 minutes between intervals *Athletes must be cleared by the coaching staff in order to...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 the sets, rest as needed Scaling options for all ability levels will be provided for by your coach   Competitors: *Post WOD: I. 15 Unbroken Toes to Bar x 5 sets; rest as needed *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.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 for by your coach   Competitors: *Come in early and perform before the WOD – I. Power Clean – 2-3 x 5; rest 2 minutes II. Clean Pulls @ 120% max clean; 2,2,2,2,2; rest 90 seconds III. Bench Press Close Grip @ 30X1; 2-3 x 4; rest 2 minutes – 80% *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.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 provided for by your coach   Competitors: Rest Day *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more