*Reminder – Classes will be running as scheduled at Albany CrossFit and CrossFit Clifton Park on Saturday, April 21st.  As always, please sign-up beforehand if you plan on attending. The Team WOD at CrossFit Clifton Park will begin at noon, with the BBQ to follow.  $10 donation will go to St. Jude’s Children’s Hospital. Link of the Day Warm-Up: Group Dynamic WOD: I. “Jackie” For time: 1000m Row 50 Thrusters (45 lbs.) 30 Pullups *12 Minute Time Limit II.  Tabata Burpees Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: Run 400 20 Hip Extensions 20 Alternating Jumping Lunges WOD: I. “Zimmerman” Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar Pullups 2 Deadlifts (315/205) 10 Handstand Pushups II. 4 Sets: 20 Weighted Anchored Situps Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: Row 500m 5 Burpees as fast as possible 10 Pistols 5 Burpees as fast as possible 10 Pistols WOD: I. 20 Rep Max Back Squat II. “Helen” 3 Rounds: 400m Run 21 Kettlebell Swings (53/35) 12 Pullups *12 Minute Time Limit Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: Burgener Warm-Up WOD: I. Hang Power Snatch 1 – 1 – 1 – 1 – 1 II. 5 Rounds For Time: 8 Sumo-Deadlift High Pulls (115/75) 8 Ring Dips *12 Minute Time Limit Scaling options for all ability levels will be provided for by your coachRead more

Link of the Day Warm-Up: 30 Bridge-Ups then… Hold and Accumulate 2 Minutes in a Bridge-Up WOD: I. Push Press 6 – 6 – 6 – 6 II. 4 Rounds For Time: 21 Wall Balls (20/14) 15 Power Cleans (135/95) 9 Burpees *20 Minute Time Limit Scaling options for all ability levels will be provided for by your coachRead more