Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * 15 Minutes to build to a 3-Rep MAX Hang Power Clean (3-Rep MAX) Workout of the Day The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * Practice each shoulder to overhead movement and build to a heavy rep for each in 20 minutes. A: Strict Press (Heavy Single) B: Push Press (Heavy Single) C: Push Jerk (Heavy Single) Workout of the Day * 10 Minute Time Cap...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * 8 Minute Time Cap Metcon (Time) For Time: 15 Med Ball Cleans (30/20) 3 Wall Walks 11 Med Ball Cleans (30/20) 5 Wall Walks 7 Med Ball Cleans (30/20) 7 Wall Walks [Scale 1]: Wall Ball (20/14) [Scale 2]: Wall Ball...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * 10 Minute Time Cap Metcon (No Measure) 3 Sets for Quality of: 10 Overhead Lunges (Total)* 10 AB Mat Sit-Ups 10 Good Mornings :30 Ring Support HOLD :30 Bottom of Ring Dip HOLD * PVC Set 1, Barbell Set 2 &...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Reps) On the Minute x 10 for Quality: ODD: MAX Set of Double Unders EVEN: 8 Renegade Rows / Side* * You choose the weight. * Record the best set of double unders (put row weight in the comments)....Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On the Minute x 10 for Quality: ODD – :10 Chin Over The Bar HOLD EVEN – 10 Kettlebell Sumo Deadlift High Pull (70/53) * Increase by :5 for the HOLD and 5 reps on the SDHP each round....Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * 10 Minute Time Cap Metcon (Time) 30 Rope Climbs (’15) [Scale 1]: 30 Rope Climbs (10′) [Scale 2]: 20 Rope Get-Ups 20 Rope Knee Ups 20 Rope Stands Workout of the Day 2016 Regional Event 4 (Time) 4 Rounds of: 28...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) CrossFit Baseball! Workout of the Day Run Cindy, Run! (AMRAP – Rounds and Reps) 20 Minute AMRAP of: Partner A: 400m Run Partner B: Rounds of “Cindy” “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats * This a partner...Read More