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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 12 Minute Time Cap Metcon (Time) 21-15-9 of: Med Ball Clean Wall Ball (30/20) Burpees [Scale 1]: 21-15-9 of: Med Ball Clean Wall Ball (20/14) Burpees [Scale 2]: 21-15-9 of: Med Ball Clean Wall Ball (14/10) Burpees After Party...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * 15 Minutes to find a 10-Rep MAX Push Press (10-Rep MAX) Workout of the Day Metcon (AMRAP – Rounds and Reps) Complete as many rounds as 12 Minute AMRAP of: 3 Rope Climbs (15′) 12 Push Press (135/95) 50 Double Unders [Scale...Read More

Albany CrossFit – Albany CrossFit: Obstacle Course Racing (ORC) View Public Whiteboard Obstacle Course Racing * 35 Minute Time Cap Metcon (Time) 50 Burpees 50′ Bear Crawl 50 Wall Balls (30/20) 50′ Bear Crawl 50 Sit-Ups 50′ Bear Crawl 50 Pull-Ups 50′ Bear Crawl 50 MED Ball Cleans (30/20) 50′ Bear Crawl 5 Rope Climbs...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Perform a Set of Back Squats every 2:30 Minutes: Sets 1 & 2: 5 Back Squat @ 75% 1RM, Across Sets 3, 4, & 5: 3 Back Squats @ 80% 1RM, Across Sets 6, 7, 8, 9, & 10: 1...Read More