Link of the Day  This Week's Mobility   Warm-Up: 2 Rounds: Run 200m 10 Overhead Squats (Empty Barbell) 10 Pushups   WOD: I. Back Squat 3 x 5 II. 6 Sets: 30 second AMRAP Thrusters (85/55)  30 second AMRAP Burpee Box Jumps (24/20) 30 second AMRAP Row for Calories *Rest 90 seconds *Scaling options will be provided for all athletes by their coaches in class   Competitors: 6 Sets @ 100%: 30 second AMRAP Thrusters (85/55)  30 second AMRAP Burpee Box Jumps (24/20) 30 second AMRAP miles on AirDyne Active rest 8 minutes between sets – rest 12 minutes between sets 3 and 4 (DO NOT shorten rests, shorten set totals if needed)Read more

Link of the Day This Week's Mobility:   Warm-Up: Row 500m 25 Jumping Squats 20 Spiderman Lunges 10 Inchworms   WOD: I. Establish a 2RM Deadlift in 15 Minutes II. 6 Minute AMRAP: 3 Hang Power Cleans (155/105) 9 Kettlebell Swings (70/53) III. Accumulate 3 Minutes in FLR on Rings   Competitors:   I. Clean Grip Dead Lift – Work up to a tough double fast II. 3 Touch-n'-Go Hang Power Snatch On the Minute for 8 minutes III. Kettlebell Swings x 20; Rest 1 minute x 3 IV. FLR on rings – accumulate 5 minutesRead more

  Please sign-up for class if you plan on attending.  This will be the only class on Labor Day, held at Albany CrossFit at 10am.  We look forward to seeing you there.    "Stephen" 10 Rounds: 10 Burpees 200m Run 30 Air Squats Stephen Tribute from Albany CrossFit on Vimeo.Read more

Link of the Day  This Week's Mobility   Warm-Up: Group Dynamic   WOD: I. 3 Minute AMRAP: 5 Burpees 5 Kettlbell Swings (70/53) 10 Double-Unders *3 Minutes Active Rest II. 3 Minute AMRAP: 5 Burpees 5 Kettlbell Swings (70/53) 10 Double-Unders *3 Minutes Active Rest III. 3 Minute AMRAP: 5 Burpees 5 Kettlbell Swings (70/53) 10 Double-Unders IV. 3 Minutes Per Leg – "Couch Stretch" *Scaling options for all athletes will be provided by the coaches in classes   Competitors: Part 1: Hit the WOD (only 2 minutes active rest between AMRAP's)   Rest 6+ hours   Part 2: Row 1K @ 80% effort Rest walk 2 minutes Row 1K @ 90% effort Rest walk 2 minutes Row 1K @ 100% effort   Endurance:   Week 3 Long Interval: 3 x 1200m *Rest 3:00, hold efforts within 3-5 seconds Short Interval: 4 x 400m *Rest 90 seconds, hold splits within...Read more

Link of the Day  This Week's Mobility   Warm-Up: Burgener Warm-Up   WOD: I. 12 Waveload Sets: 3 Power Snatches Touch-n'-Go (Moderate Weight) Rest 30 seconds 6 Handstand Pushups Rest 30 seconds (Power Snatch Waveload example – 95/105/115/95/105/115/95/105/115/95/105/115) II. Tabata Rowing (Max Calories)   Competitors: Part 1: I. Squat Clean – build to a tough single off blocks fast – mid thigh II. 3 Thrusters – EMOM tough – 8 minutes III. Close Grip Bench Press @ 20X1 – 5,5,5; rest 2 minutes   Rest 4+ hours   Part 2: 12 Waveload Sets: 3 Power Snatch TnG moderate Rest 30 seconds 6 Handstand Pushups easy and fast rest 30 secRead more