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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) 25 Minute AMRAP of: MAX Front Squats @ Body Weight 20 Lateral Burpees Over The Bar * Score is total Front Squats [Scale 1]: Front Squats @ 75% Body Weight [Scale 2]: 10 Front Squats @...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Test 3 (AMRAP – Reps) Tabata (:20 On, :10 Off – 8 Rounds) of: Air Squats * Tabata Score = Lowest Number of Squats performed throughout workout. Then, Immediately after the last :10 rest period. 4 Minute AMRAP of: Muscle...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: 10 Handstand Push-Ups 20 Alternating Pistols 30 Pull-Ups 40 Calorie Bike * One partner working at a time, divide work evenly. [Scale 1]: No Change [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 25 Minute Time Cap Metcon (Time) 1,000m Row 50 Wall Balls (20/14) 50 Box Jumps (24/20) 750m Row 35 Wall Balls 35 Box Jumps 500m Row 25 Wall Balls 25 Box Jumps [Scale 1]: 800m Row 40 Wall Balls...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a heavy single rep in 15 minutes. Behind The Neck Jerk (Build to a Heavy Single Rep) Workout of the Day * 12 Minute Time Cap. Work to finish the run in less than 2 minutes. Complete the Pull Ups...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Build to as heavy a weight as possible in 10 Minutes. A weight only counts if you can successfully perform the Turkish Get-Up with both arms. Then, Take an additional 8 Minutes to complete 1 set of 4 /...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a new 1 Rep MAX in 15 Minutes. Clean and Jerk (1 Rep MAX) Workout of the Day Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 20 GHD Sit-Ups 5 Squat Cleans (205/135) [Scale 1]: 10 Minute AMRAP...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day [Deadlift] Set Order: 10-5-3-1-1-1-3-5-10 Complete in 25 Minutes, Rest as Needed Between Sets. [Scale 1 & 2]: Perform as written and use weights that allow for good technique. 2×10: Deadlift @ 60-65% 1RM 2×5: Deadlift @ 70-75% 1RM 2×3: Deadlift...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: 5 Pull-Ups 10 Push Ups 15 Air Squats 5 Pull-Ups 10 Thrusters (95/65) [Scale 1]: Thruster (75/55) [Scale 2]: Ring Rows Segmented Push Ups Thruster (65/45) Police Officer Arthur “Artie”...Read More