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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 2:30 Minutes for 7 Sets: 1 Hang Snatch @ 80% 1RM, Climbing [Scale 1]: 1 Hang Snatch @ 80% 1RM, Across [Scale 2]: 1 Hang Snatch @ Moderate Weight Hang Snatch (7 x 1 @ 80% 1RM, Climbing) After...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 13 Minute Time Cap * Burpees to a target 6″ above max overhead reach. 2017 ACF OPEN WOD 4 (Time) 100 Air Squats 50 Push Ups 100 AB Mat Sit-Ups 50 Burpees 100 (Total) Alternating Lunges 150 Single UndersRead More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 10 Minute Time Cap Metcon (Time) 9-15-21 of: Bike for Calorie Power Snatch (115/75) [Scale 1]: 9-15-21 of: Row for Calorie Power Snatch (95/65) [Scale 2]: 9-15-21 of: Row for Calories Power Snatch (75/55) After Party A.) : Metcon...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap Metcon (Time) 12 Rounds of: 10 Dumbbell Hang Squat Cleans (45/30) 6 Handstand Push-Ups [Scale 1]: 10 Rounds of: 10 Dumbbell Hang Squat Cleans (35/25) 6 Handstand Push-Ups [Scale 2]: 8 Rounds of: 10 Dumbbell...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 30 Minute Time Cap Metcon (Time) 5 Rounds of: 800m Row 30 GHD Sit-Ups 30 Hip Extensions [Scale 1]: 5 Rounds of: 600m Row 20 GHD Sit-Up to parallel 20 Barbell Good Morning (45/35) [Scale 2]: 5 Rounds of:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 10 Minute Time Cap. – Consider using RX weight if your 1RM Clean & Jerk is 275/185 or higher. Metcon (Time) 15 Burpee Over the Bar 5 Clean & Jerks (225/155) 12 Burpee Over the Bar 4 Clean &...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Part A. Every 2 Minutes for 5 Sets: 5 Dumbbell Overhead Squats. * Hold a DB in each hand. Increase the weight from set to set building to a MAX weight or keep it light and work technique. —————————– Part...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) In Teams of 2, 30 Minute AMRAP of: 3,000m Row 10 Rounds of: 10 Pull-Ups 20 Push-Ups 30 Sit-Ups * Divide work equally between partners, one works while one rest. Row 3,000m after every...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day This is a 3 part workout where you will switch roles (being the athlete or the judge) after each part. For example: Athlete 1 will complete WOD 3 – Part 1. Immediately following the AMRAP a 1 minute transition period...Read More