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

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