Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * Coach led practice just before the WOD. Rowing Technique (No Measure) Workout of the Day * 18 Minute Time Cap. Record the time for each round. Metcon (3 Rounds for time) 3 Rounds of: 800 Row * Rest 2 Minutes [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * Coach led with a barbell and light weights. Deadlift Technique (No Measure) Workout of the Day Every 2:30 for 9 Sets: Sets 1 and 2: 5 Deadlifts @ 70% 1RM, Climbing Sets 3, 4, and 5: 3 Deadlifts @ 80 %...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On the Minute x 9: Minute 1 – :30 Headstand Hold Minute 2 – :30 Reverse Lunges Minute 3 – :30 Alternating Hanging Hip Touches [Scale 1]: Minute 1 – :30 Tripod Hold Minute 2 – No Change Minute...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * Complete within 8 minutes – Rest at least 1 minute between sets. Metcon (No Measure) 3 Sets of: 15 Hollow Rocks 15 Superman Rocks :20 Ring Support HOLD [Scale 1]: 3 Sets of: 15 Hollow Raises 15 Superman Raises :20 Ring...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 25 Minute Time Cap Metcon (Time) 5 Rounds of: 100′ Handstand Walk 30 Alternating Pistols [Scale 1]: 5 Rounds of: 15 Handstand Walk Ups 30 Alternating Pistols [Scale 2]: 5 Rounds of: 10 Elevated Inchworms 20 Scaled Alternating PistolsRead More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) 4 Rounds of: :60 Max Calorie Bike * Rest :60 :60 AMRAP of: 5 Burpee + 5 AB Mat Sit-Up * Rest :60 :60 Max Calorie Row * Rest :60 :60 AMRAP of: 5 Chin Ups...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Choose A, B, C, or D depending on your open division. Athletes not officially in the open will be given a 20 time cap. Athletes in the the open who feel they may use the majority of the time cap...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 2:30 for 5 Sets: 3 Overhead Squats @ 80% 1RM, Climbing [Scale 1]: 3 Overhead Squats @ 80% 1RM, Across [Scale 2]: 3 Overhead Squats @ Moderate Weight Overhead Squat (5 x 3 @ 80% 1RM, Climbing) After Party...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * Coach led practice for 10 minutes. Rowing Technique (No Measure) Workout of the Day Metcon (5 Rounds for distance) 5 Rounds of: Row 5 Minutes * Rest 5 Minutes Record meters completed each round. [Scale 1 & 2]: No ChangeRead More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * 15 Minutes to find a 5-Rep MAX. Reps must be unbroken to count. Power Snatch (5-Rep MAX (Unbroken)) Workout of the Day Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 10 Power Snatch (115/75) 10 Handstand Push-Ups [Scale 1]: 7...Read More