Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Build a 1-Rep Max in 20 Minutes. Skills Practice Metcon (No Measure) 20 Pass Through w/ PVC 10 Overhead Squat w/ PVC 1 Ninety Second Air Squat (:30 Down, :30 Hold at Bottom, :30 Up) 10 Overhead Squats /...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On the Minute x 8 for Quality of: ODD: :45 Medicine Ball Cleans EVEN: :45 Wall Walks Workout of the Day * 25 Minute Time Cap Metcon (Time) 5 Rounds of: 4 Clean & Jerks (225/155) 6 Bar Muscle...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * 12 Minute Time Cap Max Height Box Jump (Distance) Measure in inches. Workout of the Day * 20 Minute Time Cap Metcon (Time) 4 Rounds of: 15 Box Jumps (36/30) 400m Run [Scale 1]: 4 Rounds of: 15 Box Jumps (30/24)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * 15 Minute Time Cap Metcon (Time) In teams of 2, Complete: 150 Shoot Throughs (with Dips and Push-Ups) * Divide the workout evenly, one partner rest while the other rest. [Scale 1]: 100 Shoot Throughs (with Dips and Push-Ups) [Scale 2]:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 MileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu,...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * 12 Minute Time Cap Metcon (No Measure) 4 SuperSets of: 5 Archer Push-Ups / Side 10 Ring Flyes [Scale 1]: Change the angle of your body to alter exercise difficulty. [Scale 2]: Ring Push-Ups Ring Flyes or Ring Rows Workout of...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) Test: 10 Air Squats 1 Sets of: Banded Side Steps x 10 / Side Gunslinger Walk 50′ Reverse Gunslinger Walk 50′ Re-Test: 10 Air Squats Workout of the Day Every 3 Minutes for 5 Sets Complete: 3 Deadlifts @...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice A: Metcon (Time) 4 Sets of: :60 MAX Effort Hanging L-Sit * Rest :60 [Scale 1]: :45 MAX Effort Hanging L-Sit * Rest 1:15 [Scale 2]: :30 MAX Effort Hanging L-Sit * 90 Seconds B: Metcon (AMRAP – Reps) Tabata (:20 On,...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds of: :30 Sampson Stretch / Side 10 Overhead Squats * 10 AB Mat Sit-Ups 10 Good Mornings * 10 Pull-Ups or Ring Rows 10 Ring Dips or Push-Ups * Start with a PVC Pipe and then increase...Read More