Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength 15 Minutes to build to a heavy weight in the complex of 1 Snatch + 1 Snatch Balance. If you PR your Snatch record it under section B. Record the heaviest weight done for the Snatch Balance under section C. A: Snatch & Snatch Balance (Record...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 40 Minute Time Cap. Winter Eva (Time) 5 Rounds of: 800m Bike 30 Kettlebell Swings (70/53) 30 Pull-Ups [Scale 1]: 5 Rounds of: 800m Row 30 Kettlebell Swings (53/35) 20 Pull-Ups [Scale 2]: 5 Rounds of: 500m Row 30 Kettlebell Swings (35/26) 20 Kneeling Barbell Pull-UpsRead More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 15 Minute Time Cap. Metcon (Time) 10 Muscle Ups 25 Thrusters (75/55) 1k Row 25 Thrusters (75/55) 10 Muscle Ups [Scale 1]: 3-5 Muscle Ups * 25 Thrusters (75/55) 1k Row 25 Thrusters (75/55) 3-5 Muscle Ups * Or 10 Chest/Chin Over Bar Pull-Ups and 10...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength A: 10 Minutes to find max weight unbroken Power Clean for 3 reps. B: 10 Minutes to find max weight unbroken Squat Clean for 3 reps. * Record the heaviest weights for both movements! Dropping or re-gripping = NO REP. A: Power Clean (Unbroken 3-Rep MAX)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 2, 30 Minute AMRAP of: 100 Syncronized Plate Ground to Overhead (45/35) 100 Partner Tagging Push-Ups 80 Synchronized Burpees to Plate (45/35) 80 AB Mat Sit-Ups with Wall Ball Pass (20/14) 60 Calorie Bike * Partner 2...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength 20 Minutes to Complete: A: 5 x 1 Weighted Pull-Ups B: 5 x 1 Weighted Dips * Complete all of A first then all of B. Build to as heavy a weight as possible. [Scale 1]: A: 5 x 3-5 Non Weighted Strict Pull-Ups B: 5...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2 Minutes 10 Minutes Complete: 5 Suitcase Deadlifts / Side @ 135/95, Climbing [Scale 1]: 5 Suitcase Deadlifts / Side @ 115/75, Climbing [Scale 2]: 5 Suitcase Deadlifts / Side @ 75/55, Climbing * Start with a weight that allows you to complete all 5...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Build to as heavy a weight as possible in 15 Minutes. Section A – Record Heaviest Complex Weight. Section B – Record Best Power Snatch Weight. Section C – Record Best Overhead Lunge Weight Completed With Both Legs. A: Power Snatch + OH Lunge Complex 1...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Warm-Up World’s Greatest Stretch x 3 / Side Skills Practice Kettlebell Swings – Russian – American Rowing Lecture: Community / Social Media Workout of the Day 10 Minute Time Cap. 2k Row (Time) Max Effort 2k Row[Scale 1]: 1,600m Row [Scale 2]: 1,200m RowRead More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 20 Med Ball Cleans (20/14) 60 Double Unders [Scale 1]: 20 Minute AMRAP of: 20 Med Ball Cleans (14/10) 30 Double Unders [Scale 2]: 20 Minute AMRAP of: 10 Med Ball Cleans (10/8) 120 SingleUnders Midline...Read More