Link of the Day Warm-Up: 2 Rounds: 10 Jumping Squats 15 Burpees 20 Grasshoppers WOD: I. For Time: Run 800m 21 Deadlifts (225/135) Row 800m 21 DB Thrusters (55/35 per hand) Run 800m *30 minute time limit Scaling options for all ability levels will be provided for by your coach   Competitors: Hit the WOD *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: Row 500m 15 Press Unders 15 Sotts Press WOD: I. “Nancy” 5 Rounds For Time: Run 400m 15 Overhead Squats (95/65) *15 Minute Cap II. 6 Sets: 5 Reps Evil-Wheels (1st set close grip, 2nd set medium grip, 3rd set wide grip, 4th close and so on…) 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: Snatch Skill Transfer WOD: I. Squat Snatch 2 – 2 – 2 – 2 – 2 @ 90% Rest 2 minutes between sets II. Front Squat 3 x 3 @ 80% Rest 2 minutes between sets III. 3 Sets: 20 GHD Situps Rest 1 minute between sets Scaling options for all ability levels will be provided for by your coach   Competitors: Rest 6+ hours I. 5 Sets: 10 Tough Russian Swings 10 Burpees AFAP 25 Double-Unders AFAP Rest 3 minutes II. 5 sets: Row 35 seconds @ best 500m race pace Rest 2:35 *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more

There is only one class running at Albany CrossFit, starting at 10am.  No classes at Clifton Park. Please remember to sign-up if you plan on attending.  Thanks! Link of the Day Warm-Up: Group Dynamic WOD: I.  As a Team of 2 complete: “The Seven” Seven rounds for time of: 7 Handstand Pushups 7 Thrusters (135/95) 7 Knees-to-Elbows 7 Deadlifts (245/165) 7 Burpees 7 Kettlebell Swings (70/53) 7 Pullups *Partners will alternate movements (ex. Partner 1 starts on Handstand Pushups, Partner 2 then goes to Thrusters, Partner 1 then does Knee-to-Elbows, and so on…) Scaling options for all ability levels will be provided for by your coach   Competitors: I. 10 Rounds: Swim 25m underwater Rest 60 seconds @ end with only head above water   Rest 6+ hours   I. 7 rounds for time: 10 Chest-to-Bar Pullups 10 Ring Dips *Athletes must be cleared by the coaching staff in order...Read more

Link of the Day Warm-Up: Group Dynamic WOD: I. Power Snatch – build to a tough single in no more than 4 sets II. For time: Row 500m 15 Squat Clean Thruster (155/105) Row 500m 15 Squat Clean Thruster Row 500 m *15 minute cap Scaling options for all ability levels will be provided for by your coach   Competitors: 6+ hours before WOD – I. 5 Sets: AMRAP E-ROM HSPU Run 400 m @ 90% Rest walk 5 minutes II. 4 Sets: AMRAP Triple Unders in 1 minute 1 Minute Rest   Pre-WOD: I. Clean and Jerk – 3 on the minute for 6 minutes @ 75% 1RM *Athletes must be cleared by the coaching staff in order to follow the Competitors Program.  Please contact [email protected] for more information.Read more