Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 50 Minute Time Cap. Emily (Time) 10 Rounds of: 30 Double Unders 15 Pull-Ups 30 Air Squats 100m Sprint * Rest 2 Minutes Between Rounds [Scale 1]: Scale to 8 Rounds. If you have completed the 8th round by the...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 25 Minute Time Cap. RX = Takes you 8 minutes or less to run 1 mile. Scale 1 = Takes you 8-10 minutes to complete 1 mile. Scale 2 = Takes you more than 10 minutes to complete 1 mile...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Metcon (AMRAP – Reps) On the Minute x 8 of: ODD: MAX Wall Walks (Nose to Wall) EVEN: MAX Hanging L-Sit HOLD* * Count every :5 as a rep. [Scale 1]: ODD: MAX Wall Walks* EVEN: MAX Hanging Knee Tuck HOLD [Scale 2]:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Kev (AMRAP – Rounds and Reps) In teams of 2, 26 Minute AMRAP of: 6 Deaflifts, Each (315/205) 9 Bar Facing Burpees, Synchronized 9 Bar Muscle Ups, Each 50 ft Farmer’s Carry, Each (70/53 per hand) [Scale 1]: In teams...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength On the Minute x 10 of: 1 Snatch Balance @ 80% 1rm, Climbing [Scale 1]: 1 Snatch Balance @ 80% 1rm, Across [Scale 2]: 1 Snatch Balance: Find a 1rm or practice technique with moderate weight. Snatch Balance (10 x 1 @ 80%...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Complete Back Squats every 2:30 for 9 Sets. Set & Rep Order: 1. 10 Back Squats @ 60-65% 1rm 2. 5 Back Squats @ 70-75% 1rm 3. 3 Back Squats @ 80-85% 1rm 4. 1 Back Squat @ 90-95% 1rm...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 20 Minute Time Cap. Metcon (Time) 5 Rounds of: 500m Row 30 Push-Ups [Scale 1]: No Change [Scale 2]: 5 Rounds of: 350m Row 21 Segmented Push-Ups After Party Metcon (AMRAP – Reps) Tabata (16 x :20 On, :10 Off)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 7 Minutes each to build to a heavy weight for A, B, and C for the given reps. A: Muscle Snatch (3-Rep MAX) B: Power Snatch (2-Rep MAX) C: Snatch (1-Rep MAX) Workout of the Day 10 Minute Time Cap. Choose A or...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 15 Minutes to go as heavy as possible for 5 reps. Sumo Deadlift (5-Rep MAX) Workout of the Day 15 Minute Time Cap. Metcon (Time) 3 Rounds of: 15 Chest to Bar Pull-Ups 20 Burpees 15 Sumo Deadlift High Pulls (95/65) [Scale 1]:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 15 Minutes to Build to a Heavy Single Rep. Back Rack Split Jerk (Heavy Single) Take the bar from the rig. Workout of the Day Metcon (AMRAP – Reps) 4 Rounds of: :30 MAX Calorie Bike :30 REST :30 MAX Shoot Through (with...Read More