Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 25 Minute Time Cap Lift 10,000 lbs.! (Time) 1 Round is: 1 Back Squat + 1 Strict Press + 1 Deadlift * You can use any weights on the lifts and the WOD can be completed in any amount...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 40 Minute Time Cap Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*[Scale 1]: 10 Pull-Ups 20 Push-Ups 30 Sit-Ups 40 Air Squats * Rest 3 Minutes [Scale 2]:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength A: Power Clean (3-Rep MAX (Unbroken) in 7 Minutes) B: Power Clean (2-Rep MAX (Unbroken) in 7 Minutes) C: Power Clean (1-Rep MAX in 7 Minutes) Workout of the Day Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 9 Dumbbell Deadlifts...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap Manion (Time) 7 Rounds for time: Run 400m 29 Back Squats, 135#In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007To learn more about Manion...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * Complete in 10 Minutes. Metcon (No Measure) 3 Sets for Quality of: 10 Scap Pull-Ups :30 Hanging L-Sit HOLDS Then, 3 Sets for Quality of: 10 Scap Push-Ups 10 Inverted Shoulder Taps Then, 3 Sets for Quality of: 10 Russian Kettlebell...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2 Minutes for 10 Sets: 1 Front Squat @ 80% 1rm, Climbing [Scale 1]: 1 Front Squat @ 80% 1rm, Across [Scale 2]: 1 Front Squat @ Moderate Weight, Climbing Front Squat (10 x 1 @ 80 % 1rm, Climbing) After Party...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) 45 Minute AMRAP of: 800m Run 10 Deadlifts (315/210) 800m Run 50 AB Mat Sit-Ups [Scale 1]: Weight (255/175) [Scale 2]: 30 Minute AMRAP of: 400m Run 10 Deadlifts (135/95) 400m Run 30 AB...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Hulk Hogan (10 Rounds for time) Every 2 Minutes for 20 Minutes: 3 Muscle Ups 5 Power Cleans (185/135) 7 Burpees * Record the time for each round. [Scale 1]: 1 Muscle Up 5 Power Cleans (155/105) 7 Burpees [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a heavy weight for the complex in 15 minutes. Power Snatch + Hang Power Snatch (Heavy As Possible) 1 Power Snatch + 1 Hang Power Snatch Workout of the Day * 12 Minute Time Cap Metcon (Time) 3 Rounds of:...Read More