Call Us: (518) 459.4444


Thursday 091015


Follow us on instagram @albanycrossfit !!

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard


Metcon (No Measure)

1 Set of:

5 Inchworms

10 Wall Slides

5 Reverse Inchworms


1 Set of:

20 PVC Pass Through

10 Overhead Squat

20 Reverse PVC Pass Through

Workout of the Day

* 15 Minute Time Cap

[Scaling Suggestions]:

[Scale 1]:

5 Rounds of:

10 Chest to Bar Pull-Ups

400m Run

[Scale 2]:

5 Rounds of:

10 Barbell Pull-Ups

300m Run

* Try to keep runs to two minutes or less each round. Pull-Ups to no less than sets of 5.

Metcon (Time)

5 Rounds of:

15 Chest to Bar Pull-Ups

400m Run

Skills Practice

Metcon (Distance)

In 10 Minutes Find:

MAX Height Box Jump (1 Rep)

* It will say “distance” for the score, but put your max “height” there.

Leave a Reply