Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 25 Minute Time Cap Metcon (Time) 400m Run (together with wall ball 20/14, switch who carries ball after 200m). then, 100 Jumping Lunges 50 Burpees Over Partner (Partner Holds Forearm Plank) 100 Hang Dumbbell Power Cleans (50/35 per hand) 50...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Build to a heavy weight in 15 minutes. Power Clean & Jerk (Heavy Single) Workout of the Day Metcon (AMRAP – Reps) 10 x 2 Minute AMRAP of: 50 Double Unders MAX Dumbbell Power Clean & Jerk (35/25 per hand) [Scale 1]: 35...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 2:30 for 5 Sets: 3 Back Squats @ 80% 1rm, Climbing [Scale 1]: 3 Back Squats @ 80% 1rm, Across [Scale 2]: 3 Back Squat @ Moderate Weight, Climbing Back Squat (5 x 3 @ 80% 1rm, Climbing) After...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 15 Minute Time Cap Metcon (Time) 3 Rounds of: 20 Toes to Bar 20 Ring Dips 400m Run [Scale 1]: 3 Rounds of: 15 Toes to Bar 15 Matador Dips 400m Run [Scale 2]: 3 Rounds of: 20 Knee Tucks...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 35 Minute Time Cap Metcon (Time) 4 Rounds of: 25 Push Press (95/65) 50 Calorie Row 100 Double Unders [Scale 1]: 4 Rounds of: 25 Push Press (75/55) 40 Calorie Row 50 Double Unders [Scale 2]: 4 Rounds of: 20...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 35 Minute Time Cap. RX Weight (95/65) [Scale 1]: 3 Rounds of: 30 Squat Cleans (75/55) 20 Pull-Ups 800m Run [Scale 2]: 3 Rounds of: 30 Med Ball Cleans (20/14) 30 Rings Rows 600m Run Badger (Time) Three Rounds for...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 2 Minutes for 11 Sets: 1 Hang Power Snatch @ 70% 1rm, Climbing [Scale 1]: 1 Hang Power Snatch @ 70% 1rm, Across [Scale 2]: 1 Hang Power Snatch @ Moderate Weight, Across Hang Power Snatch (11 x 1...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Build to a heavy 5 reps in 15 minutes. Floor Press (5-Rep MAX) Workout of the Day Choose A. Cindy or B. Mary A: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats[Scale 1]: Scale reps to...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Build to a heavy weight in 15 minutes or practice technique. You must complete a weight on both sides for it to count. Turkish Get Up (Heavy as possible.) Workout of the Day * 15 Minute Time Cap Metcon (Time) 40-30-20-10 of:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 30 Minute Time Cap Metcon (Time) 5 Rounds of: 400m Run 15 Left Arm Kettlebell Snatch (53/35) 15 Right Arm Kettlebell Snatch (53/35) [Scale 1]: Run – No Change KB Snatches (35/26) [Scale 2]: 5 Rounds of: 200m Run...Read More