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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Spend 10 Minutes for parts A, B, & C building to a heavy lift for the day. A: Hang Power Clean (10 Mins. to lift a heavy single.) B: Hang Power Snatch (10 Mins. to lift a heavy single.)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * Complete A & B in 20 Minutes. A: Metcon (No Measure) False Grip Practice: – Coaching Instruction – 3 x :20 to :30 False Grip Hang* – 3 x 3 to 5 False Grip Ring Pull-Up * *[Scaling]: – Ring Row...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Spend 10 Minutes on each piece building to a heavy weight for the day. A: Overhead Squat (10 Mins. to lift a heavy single) B: Front Squat (10 Mins. to lift a heavy single) C: Back Squat (10 Mins....Read More

Announcements OCR class is canceled tomorrow – Saturday 8/5. Good luck to all those participating in the Spartan race! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Dallas 5 (5 Rounds for reps) 5 Minutes of: MAX Burpees * Rest 1 minute 5 Minutes of: 7 Deadlift (155/105)...Read More

Announcements OCR class is canceled tomorrow – Saturday 8/5. Good luck to all those participating in the Spartan race! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Rest 3 Minutes between parts A, B, and C. A: Metcon (AMRAP – Reps) 3 Rounds of: 1 Minute: MAX...Read More