Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 5 Rounds for Time: 7 Muscle ups 11 Thrusters, 155/105 Metcon (7 Rounds for reps) C2B Progression 7 sets of 10, :40 rest between setsRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 3 Rounds for Time: 75 Double unders 50 Squats 25 Cal Row Metcon (14 Rounds for reps) 14 Minute EMOM Odd: 5 Front Squats – you choose the weight Even: 10 Strict Toes to BarRead More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (2 RM ) 2 RM Pin Press Assistance Incline Db Press (3×2 Minutes) Db Row (3×8) Metcon (Time) 100 Banded Tricep pushdowns (each arm)Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (3×3) WOD Metcon (Time) Teams of Two 21-18-15-12-9-6 Kb Swings, 70/53 Push ups 50m Prowler Push after each Round, 160/120 *You can split up reps however you want. However, on the prowler push each partner must push the prowler 25 metersRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) “Macho Man” EMOM for as long as possible: 3 Power Cleans + 3 Front Squats+ 3 Jerks, 185/135 If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would...Read More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Rack Pull Deadlift (3 RM) Assistance Hip Thrust (3×10) Metcon (Time) Lipson Test: 400m Bodyweight prowler pushRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) “Ham Sandwich” 50 Wall Balls, 20/14 25 Deads, 245/165 50 Wall Balls, 20/14 After 60 seconds EMOM perform 5 burpees Fitness Front Squat (3×3 across) Sport Squat Snatch (5×2)Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (14 Rounds for reps) 14 Minute EMOM OM: 20 Wall Balls EM: 40 Double Under’s Metcon (14 Rounds for reps) 14 Minute EMOM: OM: 3-5 Push Presses EM: 15 Kb Swings, 70/53Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of 3 complete: 100 Calorie Row – each must do at least 15 cals 100 Box Jump Overs, 24/20 100 Thrusters, 95/65 100 TTB 100 Thrusters 100 BJO 100 Cal Row- each must do at least 15 calsRead More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (8×3) 8 Sets of 3 reps @ 50% of 1RM + 30# Chains: 3 Sets Wide Grip 2 Sets Medium Grip 3 Sets Close Grip Assistance Tate Presses (3×10) 3 Sets of 10 Incline Tate presses Bent Over Row (4×12) Metcon (AMRAP – Reps)...Read More