Best Buddies Friendship WOD

Best Buddies Friendship WOD:

Date: Saturday, March 10th, 2018

Time: 9:00am to 1:00pm

Last year our gym hosted the Best Buddies Friendship WOD and it was a great success! We raised money for the charity and there is nothing like working out for an amazing cause with great people!

This year we’re hoping to have an even bigger event and raise more money to support the Best Buddies. In a nutshell, Best Buddies is an organization that pairs students with various disabilities with students from the general population and the result is magical. Friendships are formed, life experience is gained, and most importantly everyone has fun learning together.

We hope to see all of you at the event to raise awareness and funds for this great organization. Let’s all be buddies!


Registration for this event is $30 with all proceeds going to Best Buddies.

Each participant will receive a T-Shirt.

CLICK HERE to register and be sure to join the ALBANY CROSSFIT team!


We will have two workouts at the event. The first “The Dynamic Duo” is for the Best Buddy individuals their partners – all are welcome to come and cheer them on!  Announcements will begin at 9:00am followed by a warm-up and then the Dynamic Duo workout. At around 10:00am we will begin the CrossFit workout. It will be run heats with a new wave starting every 10 to 15 minutes depending on the turnout.

“The Dynamic Duo”

In Teams of 2:

6 Minute AMRAP of:

10 Calorie Row

10 Air Squats

10 Jumping Jacks

“Best Buddies”

For Time,

In Teams of 2:

150 Calorie Bike

100 Power Snatches (95/65)

100 Burpees

100 Toes 2 Bar

150 Wall Ball Shots (30/20)

[Scale 1]:

150 Calorie Row

100 Power Snatches (75/55)

100 Burpees

100 Toes 2 bar

150 Wall Ball Shots (20/14)

[Scale 2]:

110 Calorie Row

80 Power Snatches (55/35)

80 Burpess

80 Knee Tucks

110 Wall Ball Shots (14/10)

[Scale 3]:

80 Calorie Row

80 Plate Ground to Overhead (45/35)

80 Burpees

80 Ab Mat Sit Ups

80 Wall Ball Shots (10/8)