Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Deadlift (12 x 2 @ 50% + Band ) Good Mornings (3×8) Back Extension (3 x 15) Metcon (Weight) 800m Sled Drag (AHAP)Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (10 x 3 Across) Push Press (6 x 4 ) WOD Metcon (Time) 30 Burpee Box Jumps, 24/20 400m Run 15 Power Snatches, 135/95 800m Run 15 Power Snatches, 135/95 400m Run 30 Burpee Box Jumps, 24/20Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of Two 5 Rounds: 10 Power Cleans, 165/115 20 Toes to Bar 30 Burpee over bar 40 Wall balls, 20/14 50 Kb Swings, 70/53Read More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (10 x 3 ) 10 x 3 @ 60% + chains Assistance Bench Press (3 x ME @ 50 %) Tate Presses (3×12) JM Presses (3 x 12)Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Back Squat (7×5 Across) Sport Clean Complex (AHAP) Power Clean + Push Press + Push Jerk + Split Jerk Work up to a heavy set. WOD Metcon (12 Rounds for weight) 12 Minute EMOM Odd: 7 Deads – you choose the weight Even: 50...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) “Bergeron Beep Test” Every Minute, On the Minute, for as long as possible, complete: 7 Thrusters, 75/55 7 Pull ups 7 Burpees Metcon (10 Rounds for weight) Strict Press 10 Minute EMOM: 2 Strict Press Metcon (7 Rounds...Read More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Back Squat (3RM) 3 Second pausing back squat Assistance Weighted Step-ups (3 Sets ME ) Hip Thrust (4 x 20 ) Metcon (Time) 200 Air Squats for timeRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Fitness Back Squat (5 x 7 across) Sport Squat Snatch (3 RM) WOD Metcon (Time) “Charlie Brown” 3 RFT: 15 OHS, 135/95 30 Abmat Sit up 45 KBS, 53/35Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (3×10) WOD Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Overhead Squats (95/65) Pull upsRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP Teams of 3 complete: 10 Rope Climbs, 15′ 30 Thrusters, 135/95 50 Power Cleans, 135/95 *400m Run Two athletes begin on the rope and barbell, while the third team member sets of for a 400m...Read More