Albany CrossFit – Albany CrossFit: Obstacle Course Racing (OCR) View Public Whiteboard Skills Practice Spartan Skillz (No Measure) 10 Minutes for Quality: 1 Forward Roll 25′ Bear Crawl * 25’Barrel Roll (Right) 1 Forward Roll 25′ Reverse Bear Crawl * 25′ Barrel Roll (Left) 5 Hanging Side Shuffle * Stay as low to the ground...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 15 Minute Time Cap. Pause for :7 in the Dip, Pause for :7 in the Catch Double Paused Push Jerk (Heavy Single) Workout of the Day * 18 Minute Time Cap Metcon (Time) 20-18-16-14-12-10-8-6-4-2 One Arm Dumbbell Push Jerk (60/40) 2-4-6-8-10-12-14-16-18-20 Pull-Ups...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a heavy single in 15 minutes. Sumo Deadlift (Heavy Single) Workout of the Day Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 30 Air Squats 20 Handstand Push-Ups 10 Deadlifts (225/155) [Scale 1]: Handstand Push-Ups (2-3 AB Mats)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * Complete in 10 Minutes. Metcon (No Measure) Rope Climb Technique Practice: 1.) 2 x :10 to :20 Rope Hangs 2.) 3 x 5 Rope Knee Tucks 3.) Practice Foot Wrap and Stand to Hang. Workout of the Day * 25 Minute...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Snatch Skill Transfer Exercises (No Measure) 2 Sets of: 5 Snatch Grip Push Press (Behind the Neck) 5 Overhead Squat 5 Heaving Snatch Balance (From Squat Stance) 5 Snatch Balance with No Dip (Jumping Stance) 5 Snatch Balance (Jumping Stance with Dip)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 20 Minute Time Cap Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#[Scale 1]: 5 Rounds of: 400m Run 15 Overhead Squats (75/55) [Scale 2]: 5 Rounds of: 200m Run 10 Overhead Squats...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 22 Minute Time Cap. Metcon (Time) 50 Jumping Lunges 50 Pull-Ups 50 Push Press (95/65) 50 Hip Extensions 50 Burpees [Scale 1]: 40 Jumping Lunges 40 Pull-Ups 40 Push Press (75/55) 40 Good Mornings (45/35) 40 Burpees [Scale 2]:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a heavy single in 15 Minutes. Hang Clean (Heavy Single) Workout of the Day * 15 Minute Time Cap Metcon (Time) 27-21-15-9 of: Squat Cleans (95/65) Dips [Scale 1]: 27-21-15-9 of: Squat Cleans (75/55) Dips (Do as many Dips as...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 25 Minute Time Cap Metcon (Time) 50 Box Jumps (30/24) 50 Kettlebell Swings (70/53) 50 Knees 2 Elbow 50 Wall Balls (30/20) 50 Burpees [Scale 1]: 50 Box Jumps (24/20) 50 Kettlebell Swings (53/35) 50 Knees 2 Elbow 50...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Choose A or B. [Scale 1]: No Change [Scale 2]: Barbell Pull-Ups Segmented Push-Ups Skills Practice Metcon (No Measure) On the minute x 12: Min 1 – :40 of Squat Therapy Min 2 – :10 Inactive Hang + :10...Read More