Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 30 Minute Time Cap. Coffland (Time) Hang from a Pull-Up Bar for 6 Minutes. Each time you drop from the bar, perform: 800m Row 30 Push Ups [Scale 1]: Hang from a Pull-Up Bar for 6 Minutes. Each time you drop from the...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 12 Minute Time Cap. Metcon (Time) 42-30-18 of: Wall Balls (20/14) GHD Sit-Ups [Scale 1]: 42-30-18 of: Wall Balls (20/14) V-Ups [Scale 2]: 42-30-18 of: Wall Balls (14/10) AB Mat Sit-Ups After Party Metcon (10 Rounds for distance) 10 Rounds of: 1 Minute...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Skills Practice Metcon (No Measure) On the Minute x 9 Minute 1: 6 Scap Pull-Ups + 6 Scap Push Ups Minute 2: 4 Windmills / Side* Minute 3: :40 of Wall Walks ** Repeat * You Choose the weight. [Scale 1&2]: No Change Workout of the Day...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 25 Minute Time Cap. Metcon (Time) 5 Rounds of: 15 Dumbbell Thrusters (50/35 per hand) 50 Double Unders 3 Rope Climbs (15′) [Scale 1]: 5 Rounds of: 15 Dumbbell Thrusters (35/25 per hand) 35 Double Unders 3 Rope Climbs (10′) [Scale 2]: 5...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day Every 2 Minutes for 14 Minutes: 1 Split Jerk @ 80% 1rm, Climbing [Scale 1]: 1 Split Jerk @ 80% 1rm, Across [Scale 2]: 3 Split Jerk @ Moderate Weight Split Jerk (7 x 1 @ 80% 1rm, Climbing) After Party Metcon (AMRAP...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Skills Practice Rowling (No Measure) 5 Frames – The goal is to stop exactly at 100m. – Full strokes only. – Once you stop you may not row again. – A body weight movement is designated after each Frame. – A strike on the last frame allows...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Metcon (AMRAP – Reps) On the Minute x 10: ODD: 7-10 Chin Ups EVEN: 7-10 Ring Dips [Scale 1]: On the Minute x 10: ODD: 5-8 Chin Ups EVEN: 5-8 Matador Dips [Scale 2]: On the Minute x 10: ODD: 7-10 Kneeling Barbell Chin Up EVEN:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 15 Minute Time Cap. Metcon (Time) 30 Overhead Squats (115/75) 15 Muscle Ups 20 Overhead Squats (115/75) 10 Muscle Ups [Scale 1]: 30 Overhead Squats (95/65) 10 Muscle Ups 20 Overhead Squats (95/65) 5 Muscle Ups [Scale 2]: 30 Overhead Squats (45/35) 15...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2:30 Minutes x 5: 3 Deadlifts @ 80% 1rm, Climbing [Scale 1]: 3 Deadlifts @ 80% 1rm, Across [Scale 2]: 3 Deadlifts @ Moderate Weight, Climbing Deadlift (5 x 3 @ 80% 1rm, Climbing) Workout of the Day 6 Minute Time Cap. Diane (Time) 21-15-9...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Skills Practice Spend 10 Minutes building to a max weight. Record the heaviest weight successfully completed with both arms. Turkish Get Up Workout of the Day Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 20/15 Calorie Row 15 Dips 10 Turkish Get Ups (50/35) [Scale...Read More