Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Complete a set of Push Jerks every 90 seconds. Record the weighs for sets 1-4, record total completed reps @ 70% 1rm for set 5. Set 1: Push Jerk (1 x 2 @ 90% 1rm) Set 2: Push Jerk (1 x 4 @ 85% 1rm) Set...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Metcon (AMRAP – Reps) In Teams of 2, 5 Rounds of: 1 Minute: Calorie Bike 1 Minute: Burpees 1 Minute: Calorie Row Score is total reps for the team. Post your partner’s name in the comments! Example: Minute 1: Partner 1 attempts max calories on the...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Complete a set of Back Squat every 2 minutes climbing in weight. Set 1: Back Squat (10 Back Squat @ 60-65% 1rm) Set 2: Back Squat (8 Back Squat @ 65-70% 1rm) Set 3: Back Squat (6 Back Squat @ 70-75% 1rm) Set 4: Back Squat...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 20 Minute Time Cap. Metcon (Time) 3 Rounds of: 400m Row 12 Power Snatch (115/75) 6 Bar Muscle Ups [Scale 1]: 3 Rounds of: 400m Row 12 Power Snatch (95/65) 3 Bar Muscle Ups [Scale 2]: 3 Rounds of: 400m Row 12 Power...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 18 Minute Time Cap. Metcon (Time) 3 Rounds of: 100ft Walking Lunges 50 Air Squats 50 Hip Extensions [Scale 1]: 3 Rounds of: 100ft Walking Lunges 50 Air Squats 50 Russian Kettlebell Swings (70/53) [Scale 2]: 3 Rounds of: 50ft Walking Lunges 30...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day A: Every 2 Minutes x 5: 1 Snatch @ 80% 1rm, Climbing [Scale 1]: 1 Snatch @ 80% 1rm, Across [Scale 2]: 1 Hang Snatch @ Moderate Weight ———————————————- B: Every 2 Minutes x 5: 1 Clean & Jerk @ 80% 1rm, Climbing...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day MERRY CHRISTMAS!!! The gym may be closed today, but that doesn’t mean you don’t alway have the gift of burpees with you! Open presents for time, then share this one with the family! 100 Burpees (Time) 100 Burpees!Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 40 Minute Time Cap. 12 Days of Albany CrossFit (Christmas) (Time) 12 Rounds of: 100m Row 2 Pistols 3 Power Cleans (135/95) 4 Burpees Over bar 5 Toes 2 Bar 6 Wall Balls (24/20) 7 Pull Ups 8 Kettlebell Snatch (53/35) (4 Left/Right)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 40 Minute Time Cap. 12 Days of Albany CrossFit (Christmas) (Time) 12 Rounds of: 100m Row 2 Pistols 3 Power Cleans (135/95) 4 Burpees Over bar 5 Toes 2 Bar 6 Wall Balls (24/20) 7 Pull Ups 8 Kettlebell Snatch (53/35) (4 Left/Right)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 15 Minute Time Cap. Metcon (Time) 50-40-30-20-10 of: Kettlebell Swings (53/35) AB Mat Sit-Ups [Scale 1]: No Change [Scale 2]: 40-30-20-10 of: Kettlebell Swings (35/26) AB Mat Sit-Ups After Party Complete within 15 Minutes, rest as needed between sets. Metcon (Weight) 5 Sets...Read More