Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Complete 1 set of the complex, every 3 minutes for 12 minutes, without dropping the barbell between reps, @ 30% 1rm Back Squat, Across. [Scale 1]: No Change [Scale 2]: Use a weight that allows for good technique. Lunge & Hinge Complex 8 Romanian Deadlift +...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Build to a heavy weight in 15 minutes. Power Clean + Thruster (1 Power Clean + 1 Thruster, Heavy As Possible) Workout of the Day 12 Minute Time Cap. Metcon (Time) 15-12-9 of: Power Cleans (135/95) Thrusters (135/95) [Scale 1]: Weight (115/75) [Scale 2]: 12-9-6 of:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day Build-A-WOD 5.0 (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 3 Movement A 15 Movement B 30 Movement C (Choose one movement from each category to build your own WOD). A.) Strict Muscle Ups (5 Transitions), Bar Muscle Ups (3 C2B Pull-Ups...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Part 1, 4 Sets of: :30 Seated Dumbbell Press * :30 Rest :30 Hanging L-Sit HOLD :30 Rest * You Choose the weight, go as heavy as possible. [Scale 1 & 2]: Hanging Knee Tuck or Hang ** REST 3 Minutes ** Part 2, 4 Sets...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 30 Minute Time Cap. Metcon (4 Rounds for time) Run 400m * Rest 1 Minute Run 800m * Rest 2 Minutes Run 1,200m * Rest 3 Minutes Run 1,600m * Record the time for EACH Round and record them separately here in WODify....Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Complete a Set Every 2 Minutes: Sets 1, 2 and 3: 3 Sumo Deadlifts @ 275/185 Sets 4, 5 and 6: 2 Sumo Deadlifts @ 305/205 Sets 7, 8 and 9: 1 Sumo Deadlift @ 335/225 * Use a Double Overhand Grip for all Sets/Reps. [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 25 Minute Time Cap. * Record the total team time, note individual scores in the comments. Team Jackie (Time) Complete in Teams of 2, 2,000m Row 100 Dumbbell Thrusters (35/20 per hand) 60 Chest to Bar Pull-Ups [Scale 1]: 2,000m Row 100 Dumbbell...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Build to a new 1rm in 20 Minutes. Back Squat (1-Rep MAX) Workout of the Day 10 Minute Time Cap. Annie (Time) 50-40-30-20-10 Double-unders Sit-ups[Scale 1]: 35-28-21-14-7 Double Unders 50-40-30-20-10 Sit-Ups [Scale 2]: 40-30-20-10-5 Single Unders AB Mat Sit-UpsRead More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Complete a Set Every 2 Minutes: Sets 1, 2 and 3: 3 High Hang Snatches @ 135/95, Across Sets 4, 5 and 6: 2 Hang (from the knees) Snatches @ 155/105, Across Sets 7, 8, 9, 10 and 11: 1 Snatch @ 165/115, Climbing [Scale 1]:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day Metcon (AMRAP – Reps) 5 Rounds of: 1 Minute MAX: Calorie Bike 1 Minute MAX: Burpees 1 Minute MAX: Handstand Walk** 1 Minute MAX: Farmer’s Carry** (70/53 per hand) * Rest 1 Minute ** Every 25 ft traveled = 1 rep. [Scale 1]:...Read More