Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Complete with a running 20 Minute Clock – first Part A – then – Part B in the time remaining (12 Minutes). You must commit to one division – RX or Scale – and stick with it for the entire...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 15 Minute Time Cap G.I. Jane (Time) 100 Burpee Pull-Ups [Scale 1]: No Change [Scale 2]: 5 Rounds of: 10 Burpees 10 Ring Rows After Party * Complete part A before B, B before C. A: Barbell Calf Raises...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2:30 for 5 Sets: 3 Front Rack Lunges / Side @ 40% 1RM Front Squat, Across [Scale 1]: No Change [Scale 2]: 3 Front Rack Lunges / Side @ Moderate Weight Front Rack Lunge (5 x 3 / Side @ 40% 1RM...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a 5 Rep MAX in 20 Minutes. Floor Press (5 Rep MAX) After Party Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP for Quality of: 9 Chin Ups 7 Push Ups 5 Strict Toes to Bar 3 Wall Walks...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 10 Minute Time Cap. Attempt RX if you can complete GRACE sub 3 minutes. Metcon (Time) 20 Calorie Bike 20 Clean & Jerk (165/110) 20 Calorie Bike [Scale 1]: 20 Calorie Bike 20 Clean & Jerk (135/95) 20 Calorie...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 7 Minute Time Cap You must commit to one division – RX or Scale – and stick with it for the entire OPEN. You cannot mix and match scaling options. Any further scaling will not count for the OPEN....Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP of: 2,000m Row 30 Air Squats 30 Plate Ground to Overhead (45/35) 30 Burpees * Divide work evenly between partners [Scale 1]: Plate (35/25) [Scale 2]: Plate (25/15) [Scale 3]: Plate...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 10 Chest to Bar Pull-Ups 20 Alternating Pistols 10 Box Jumps (36/30) [Scale 1]: 20 Minute AMRAP of: 8 Chest to Bar Pull-Ups or Regular Pull-Ups 20 Alternating Pistols 10...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a 1RM Clean in 15 Minutes Clean (1 REP MAX) Workout of the Day * 12 Minute Time Cap Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips[Scale 1]: 21-15-9 of: Cleans (95/65) 15-12-9 of: Ring Dips [Scale 2]: 21-15-9...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 2:30 for 5 Sets of: 3 Hang Snatches @ 80% 1RM, Climbing [Scale 1]: 3 Hang Snatches @ 80% 1RM, Across [Scale 2]: 3 Hang Snatches @ Moderate Weight Hang Snatch (5 x 3 @ 80% 1RM Hang Snatch,...Read More