Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (5 Rounds for reps) Five 3 Minute Rounds of: 10 Front Squats (185/125) 10 Box Jumps (30/24) MAX Burpees * Rest 3 Minutes * Record Burpees completed for each round. [Scale 1]: Front Squats (155/105) Box Jumps (24/20) [Scale...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a new 1RM in 15 Minutes. Snatch (1 Rep MAX) Workout of the Day Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 6 Squat Snatch (135/95) 6 Lateral Burpees Over the Bar * Add 1 repetition to each...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weston (Time) 5 Rounds of: 1,000m Row 200m Farmer’s Carry (45/35 per Hand) 50m Waiter’s Walk (45/35 – Right Arm Only) 50m Waiter’s Walk (45/35 – Left Arm Only) [Scale 1]: Weight (35/26) [Scale 2]: Weight (30/18) Workout of the Day * 40 Minute...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 15 Minute Time Cap Strength * 15 Minutes to build to a new 1RM Power Snatch (1 Rep MAX) Metcon (Time) 4 Rounds of: 20 Power Snatch (95/65) 50 Double Unders [Scale 1]: No Change [Scale 2]: 4 Rounds...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Elizabeth, Round n’ Round (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 21-15-9 – Power Cleans (135/95) Ring Dips * Increase by 20lbs. for Men, 10 lbs. for Ladies after completing each full Elizabeth. * Record the weight of...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (10 Rounds for distance) 10 Rounds of: :30 Rowing Sprint * Rest 90 Seconds * Program workout in monitor, record distance each round. [Scale 1 & 2]: No Change After Party * 12 Minute Time Cap Metcon (Time) 21-15-9-15-21...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 7 Minute Time Cap Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#[Scale 1]: 30 Clean & Jerks (95/65) [Scale 2]: 60 Kettlebell Swings (53/35) After Party * Complete within 12 Minutes. Take 3 Attempts at Parts...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Complete A, then B, then C resting 3 minutes between pieces. No Time Cap. A: Metcon (AMRAP – Rounds) Burpee + Back Squat (185/125) Ladder * Rest 3 Minutes For the ladder pattern, perform 1 rep of each exercise...Read More
