Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day [Scale 1]: Spend time practicing double unders. If they are slow or not strung together work towards: 10-15-20-25-30 for the rep scheme on each set. [Scale 2]: Single Unders: 30-60-90-120-150. If you’re able mix in doubles. Metcon (AMRAP – Rounds...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 2:30 Minutes 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...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 15 Minute Time Cap. * If it’s somehow nice outside – run instead of row. Metcon (Time) 3 Rounds of: 400m Row 21 Kettlebell Swings (53/35) 12 Pull-Ups [Scale 1]: Kettelbell (45/30) [Scale 2]: 3 Rounds of: 300m Row...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) 5 Rounds of: :30 MAX Calorie Bike :30 Rest :30 MAX Burpees :30 Rest :30 MAX Calorie Row :30 Rest :30 MAX AB Mat Sit-Up :30 Rest [Scale 1 & 2]: No ChangeRead More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 15 Minute Time Cap Metcon (Time) 7 Rounds of: 10 Handstand Push-Ups 2 Rope Climbs (15′) [Scale 1]: 7 Rounds of: 7 Handstand Push-Ups 2 Rope Climbs (10′) [Scale 2]: 7 Rounds of: 10 Dumbbell Strict Press 2 Rope...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 12 Minute Time Cap Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#[Scale 1]: 105 Wall Balls (14/10) [Scale 2]: 75 Wall Balls (10/8) After Party Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP for Quality of:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 45 Minute Time Cap, spend 15 minutes with each movement. The CrossFit Total (Total Weight) [Scale 1 & 2]: No ChangeRead More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 25 Minute Time Cap Metcon (Time) 3 Rounds of: 50 Calorie Row 150 Double Unders 50 Walking Lunges (Total) [Scale 1]: No Change [Scale 2]: 3 Rounds of: 30 Calorie Row 150 Single Unders 50 Lunges (Total)Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 15 Minute Time Cap Metcon (Time) 21 Dumbbell Thrusters* 400m Row 18 Dumbbell Thrusters 400m Row 15 Dumbbell Thrusters 400m Row * You pick the weight, this WOD should be fast and heavy. Pick a pair of dumbbells that...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: 20 L-Sit Pull-Ups 16 Ring Dips [Scale 1]: 5 Rounds of: 12-20 L-Sit or Regular Pull-Ups 16 Ring Dips [Scale 2]: 5 Rounds of: 20 Barbell Pull-Ups 16 Ring Push-Ups...Read More