Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 12 Rounds for Time: 5 HSPU 11 Power Snatches, 95/65 Fitness Back Squat (4×4) Sport Clean and Jerk (3×3 – no drops)Read More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Back Squat (1 RM ) Deadlift (1 RM)Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Push Jerk (5×3 across) Build up to a heavy set of 3 that you can hit for all five sets. Try to shoot for 85-90% of your 1RM *20 Minute time cap WOD Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD 5k Run (Time) Max Effort 5k RunRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 21 Power Snatches, 115/80 21 Barbell Burpees 15 OHS, 115/80 15 Barbell Burpees 9 Squat Snatches, 115/80 9 Barbell Burpees Gymnastics Metcon (7 Rounds for reps) 7 Sets of 7 Unbroken C2B Pull-ups, 1 minute rest in between roundsRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (3 RM) WOD Metcon (Time) Teams of Two 21-15-9-15-21 Overhead Squats, 95/65 Box Jumps, 24/20After each round, both partners must do 5 lateral burpee over barRead More

Main – WOD – (Be)tter View Public Whiteboard Fitness and Sport Weightlifting Athletes will choose one movement from the weightlifting portion and build up to a heavy single that they can perform for 3 sets. So you have the choice of doing either the front squat, push press, or thruster. I highly recommend picking your...Read More

Main – WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 21-15-9 Deadlifts (225/155) 400m Run Sport Muscle Snatch Work up to a heavy Muscle Snatch Snatch Balance Work up to a heavy snatch balance Squat Snatch Workup to a heavy snatch Fitness Clean Complex Power Clean + Hang Squat Clean (above knees) + Low...Read More

Main – WOD – (Be)tter View Public Whiteboard WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders Gymnastics Metcon (6 Rounds...Read More

Main – WOD – (Be)tter View Public Whiteboard Fitness Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Sport Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsRead More