Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 15 Minute Time Cap Metcon (Time) 12-9-6 of: Hang Squat Cleans (165/115) Burpee Bar Muscle Ups [Scale 1]: 12-9-6 of: Hang Squat Cleans (125/85) Burpee Chest to Bar Pull-Ups [Scale 2]: 12-9-6 of: Hang Squat Cleans (65/45) Burpees Strength Metcon (Distance) 10 Minutes...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2 Minutes for 10 Minutes: 3 Regular or Sumo Deadlifts @ 80% 1rm, Climbing [Scale 1]: 3 Regular or Sumo Deadlifts @ 80% 1rm, Across [Scale 2]: 3 Regular or Sumo Deadlifts @ Moderate Weight A: Deadlift (5 x 3 @ 80% 1rm, Climbing) B:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats[Scale 1]: 4 Pull-Ups 8 Push-Ups 12 Squats [Scale 2]: 3 Kneeling Barbell Pull-Ups 6 Push-Ups 9 Air SquatsRead More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Metcon (AMRAP – Reps) 5 Rounds of: 1 Min. MAX Calorie Bike 1 Min. MAX Dumbbell Push Press (35/25) 1 Min. MAX Calorie Row 1 Min. MAX Dumbbell Front Rack Lunge (35/25) 1 Min. MAX Double Unders 1 Min. MAX Dumbbell Renegade Row (35/25) * 1...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2:30 Minutes x 5: 3 Overhead Squats @ 75% 1rm, Climbing [Scale 1]: 3 Overhead Squats @ 75% 1rm, Across [Scale 2]: 3 Overhead Squats @ Moderate Weight Overhead Squat (5 x 3 @ 75% 1rm, Climbing) Conditioning Scale 1 is 15.2 Scaled. Scaling for...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 12 Minute Time Cap. Metcon (Time) 21-15-9 of: Push Press (135/95) Power Cleans (135/95) [Scale 1]: Weight (115/75) [Scale 2]: 12-9-6 of: Push Press (95/65) Power Cleans (95/65) Midline 15 Minute Time Cap. Metcon (Time) 5 Rounds of: 10 Hollow Rocks 10 V-Ups 10 Tuck Ups...Read More

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