Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Back Squat (10×2 @60% + Band) Glute-Ham Raises (3 x ME) Prowler Push (200m AHAP)Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 21-15-9 Dead Lift, 275/185 Box Jumps, 30/24″ Fitness Metcon (10 Rounds for reps) 10 Minute EMOM: OM: 10-20 Push ups EM: 10-20 Toes to BarRead More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (9×3 @50% + Band) 3 Sets Wide Grip 3 Sets Medium Grip 3 Sets Close Grip Assistance Bamboo Bar Bench Press (3x ME) Bent Over Row (3×8) Metcon (Time) 150 face pull apartsRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) “Shlitz” 4 RFT: 400m Run 4 Muscle ups 40 Double unders Weightlifting Front Squat (7×5 Across)Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of Two: 5 Rounds For Time 10 Power clean, 185/135 20 Front squat 10 Jerks After each round your team must do a total of 40 BurpeesRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 30-20-10 Power Snatch, 95/65 Calorie Row Metcon (10 Rounds for weight) 10 Minute EMOM: 2 Strict PressRead More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Sumo Deadlift (4 RM) Assistance Good Mornings (3×8) Death March (10 Minute Max Distance )Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Front Squat (5×7 Across) Sport Clean and Jerk (1 RM) WOD Metcon (Time) “Harley” 6 RFT: 13 Thrusters, 95/65 14 Pull upsRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Push Press (5 RM) WOD Metcon (Time) 4 Rounds For Time: 12 HSPU 15 Burpees 18 Push Press, 95/65 21 Front Squats, 95/65Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) “Mini Boat Race” 3 RFT: 200m Row 200m Run 2 minute rest between rounds Metcon (Time) 21-15-9 of: TTB Burpee to target Power Snatch, 75/55 Box Jump, 30/24″ Sport Squat Clean (3 RM Unbroken) Work up to a 3-rep Unbroken Hang Squat...Read More