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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 22 Minute Time Cap. Metcon (Time) 4 Rounds of: 400m Row 30 Push Press (65/45) 20 Chest to Bar Pull-Ups [Scale 1]: 4 Rounds of: 400m Row 21 Push Press (65/45) 14 Pull-Ups [Scale 2]: 4 Rounds of: 250m Row 21 Dumbbell Push Press (20/15 per...Read More

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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 7 Minute Time Cap. ACF OPEN Competitors: email Fran TIME to [email protected] by 8:00pm on THURSDAY, JANUARY 4th. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups[Scale 1]: 21-15-9: Thrusters (75/55) 12-9-6: Pull-Ups * Scale 1 Ladies for the ACF Open do 21-15-9 Kneeling Barbell Pull-Ups [Scale...Read More

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