Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Metcon (Weight) On the Minute x 10: ODD: 3 Weighted Dips, Climbing EVEN: :20 Support HOLD + :20 Bottom of Dip HOLD * Record the ending Ring Dip weight, if unweighted record body weight. In the comments note other scaling. [Scale 1]: 3...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 25 Minute Time Cap Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click here[Scale 1]:...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 15 Minute Time Cap Metcon (Time) 3-9-15-21-15-9-3 of: Deadlifts (225/155) Box Jumps (24/20) [Scale 1]: Deadlift (185/125) Box – No Change [Scale 2]: Deadlift (155/105) Box (20/12) After Party Metcon (AMRAP – Reps) On the Minute x 12: Min....Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day A: Strict Press (1-Rep MAX in 7 Min.) B: Push Press (1-Rep MAX in 7 Min.) C: Push Jerk (1-Rep MAX in 7 Min.) After Party * 10 Minute Time Cap Baseline (Time) 500m Row 40 Air Squat 30 Ab-Mat...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a 5RM in 20 Minutes. Deadlift (5-Rep MAX w/ Double Overhand Grip) Workout of the Day * Choose a weight you can perform unbroken on the Deadlifts each round. Shoot for 3-4 rounds in the WOD. Scotty (AMRAP – Rounds)...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2:00 for 7 Sets: 1 Snatch @ 80% 1rm, Climbing [Scale 1]: 1 Snatch @ 80% 1rm, Across [Scale 2]: 1 Hang Snatch @ Moderate Weight, Across Snatch (1-Rep MAX) Workout of the Day * 10 Minute Time Cap Amanda (Time) 9-7-5...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * Complete Parts A, B, and C in 20 Minutes. A: Metcon (No Measure) 2 Sets for Quality of: 10 Single Unders (Right Leg Only) 10 Single Unders (Left Leg Only) B: Double Under Skills (AMRAP – Reps) PRACTICE for 10 minutes:...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Complete within 20 Minutes. 5 Rounds for Quality of: 50 ft Broad Jump (In as few jumps as possible) 3 Chin Ups (As Slow As Possible) MAX Set of Freestanding Handstand Push-Ups * Rest as needed between sets and...Read More
