Albany CrossFit – Albany CrossFit: WOD – (Be)tter Skills Practice Metcon (No Measure) On the Minute x 9 Minute 1: 6 Scap Pull-Ups + 6 Scap Push Ups Minute 2: 4 Windmills / Side* Minute 3: :40 of Wall Walks ** Repeat * You Choose the weight. [Scale 1&2]: No Change Workout of the Day...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 25 Minute Time Cap. Metcon (Time) 5 Rounds of: 15 Dumbbell Thrusters (50/35 per hand) 50 Double Unders 3 Rope Climbs (15′) [Scale 1]: 5 Rounds of: 15 Dumbbell Thrusters (35/25 per hand) 35 Double Unders 3 Rope Climbs (10′) [Scale 2]: 5...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day Every 2 Minutes for 14 Minutes: 1 Split Jerk @ 80% 1rm, Climbing [Scale 1]: 1 Split Jerk @ 80% 1rm, Across [Scale 2]: 3 Split Jerk @ Moderate Weight Split Jerk (7 x 1 @ 80% 1rm, Climbing) After Party Metcon (AMRAP...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Skills Practice Rowling (No Measure) 5 Frames – The goal is to stop exactly at 100m. – Full strokes only. – Once you stop you may not row again. – A body weight movement is designated after each Frame. – A strike on the last frame allows...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Metcon (AMRAP – Reps) On the Minute x 10: ODD: 7-10 Chin Ups EVEN: 7-10 Ring Dips [Scale 1]: On the Minute x 10: ODD: 5-8 Chin Ups EVEN: 5-8 Matador Dips [Scale 2]: On the Minute x 10: ODD: 7-10 Kneeling Barbell Chin Up EVEN:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 15 Minute Time Cap. Metcon (Time) 30 Overhead Squats (115/75) 15 Muscle Ups 20 Overhead Squats (115/75) 10 Muscle Ups [Scale 1]: 30 Overhead Squats (95/65) 10 Muscle Ups 20 Overhead Squats (95/65) 5 Muscle Ups [Scale 2]: 30 Overhead Squats (45/35) 15...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2:30 Minutes x 5: 3 Deadlifts @ 80% 1rm, Climbing [Scale 1]: 3 Deadlifts @ 80% 1rm, Across [Scale 2]: 3 Deadlifts @ Moderate Weight, Climbing Deadlift (5 x 3 @ 80% 1rm, Climbing) Workout of the Day 6 Minute Time Cap. Diane (Time) 21-15-9...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Skills Practice Spend 10 Minutes building to a max weight. Record the heaviest weight successfully completed with both arms. Turkish Get Up Workout of the Day Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 20/15 Calorie Row 15 Dips 10 Turkish Get Ups (50/35) [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 35 Minute Time Cap. Rowing Kelly (Time) 5 Rounds of: 400m Row 30 Box Jumps (24/20) 30 Wall Balls (20/14) [Scale 1]: Scale to 4 Rounds if unable to complete the first within 7 minutes. [Scale 2]: 5 Rounds of: 250m Row 20...Read More

Announcements * Schedule Update * The last class of the day on FRIDAY (12/1) will be the NOON CLASS. WOD spaces will be cleaned and equipment set up for that night’s Friday Night Fights event. Please plan gym visits accordingly and we hope to see as many of you there as possible for the big...Read More