Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength A: Hang Power Snatch (3-Rep MAX in 7 Minutes) B: Hang Power Snatch (2-Rep MAX in 7 Minutes) C: Hang Power Snatch (1-Rep MAX in 7 Minutes) Workout of the Day Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 3 Hang...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: 9 Scap Push-Ups 7 Goblet Squats (@ WOD Weight) 5 Scap Pull-Ups Workout of the Day * 35 Minute Time Cap Pat (Time) 6 Rounds of: 25 Pull Ups 50 ft Kettlebell Goblet Lunge (70/53) 25...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Kettlebell Arm Bar – 2 Minutes / Side Then, Practice Turkish Get-Ups and build to a max weight in 12 Minutes. Kettlebell Arm Bar (No Measure) 2 Minutes / Side @ Light to Moderate weight Turkish Get Up (Max Weight) Workout of...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 11 Minute Time Cap Metcon (Time) 60ft Handstand Walk 10 Toes to Bar 10 Double Kettlebell Deadlifts 60ft Handstand Walk 12 Toes to Bar 12 Double Kettlebell Deadlifts 60ft Handstand Walk 14 Toes to Bar 14 Double Kettlebell Deadlifts...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Robbie (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 8 Freestanding Handstand Pushups 1 L-Sit Rope Climb, 15′In honor of U.S. Army Staff Sergeant Robert J. Miller died Jan. 25, 2008, in Bari Kowt, AfghanistanTo learn more about Robbie click...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 15 Minute Time Cap Metcon (Time) 3 Rounds of: 20 Alternating Pistols 30 GHD Sit-Ups [Scale]: 3 Rounds of: 20 Alternating Pistols 30 V-Ups [Scale 2]: 3 Rounds of: 20 Scaled Pistols 30 AB Mat Sit-Ups After Party 3...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 11 Minute Time Cap Metcon (Time) 21-15-9 of: Muscle Ups Dumbbell One Arm Overhead Squat (80/55) [Scale 1]: 15-12-9 of: Muscle Ups Dumbbell One Arm Overhead Squats (55/35) [Scale 2]: 21-15-9 of: Muscle Up Transitions Dumbbell One Arm Overhead...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * 15 Minute Time Cap Hang Clean (3-Rep MAX) Workout of the Day * 15 Minute Time Cap Metcon (Time) 10 to 1: Dumbbell Muscle Clean & Jerks 1 to 10: Weighted Chin-Ups * You choose Dumbbell weight. Use one of your dumbbells...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * 15 Minute Time Cap Push Jerk (3-Rep MAX) Workout of the Day * 15 Minute Time Cap Metcon (Time) 50-40-30-20-10 of: Good Mornings (45) AB Mat Sit-Ups [Scale 1]: Barbell (35) [Scale 2]: 40-30-20-10-5 Barbell (15)Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Practice squat snatches for 15 minutes. Build to a challenging weight if technique is proficient. Snatch (Challenging Single) Workout of the Day * 16 Minute Time Cap Metcon (Time) 3 Rounds of: 250m Row 12 Squat Snatch (64/45) 21 Push Press [Scale...Read More