Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Complete in 12 Minutes, rest as needed. Focus more on the technique of this skill than the weight. Windmill (3 x 5 / Side @ Light to Moderate Weight) Use Kettlebells or Dumbbells. Workout of the Day Metcon (Calories) 20 Minute AMRAP...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a new 1 Rep Max in 15 Minutes. Power Clean (1 Rep MAX) Workout of the Day * 12 Minute Time Cap Jason Voorhees (Time) 21-15-9 of: Power Cleans (155/105) Bar Facing Burpees[Scale 1]: Power Cleans (135/95) Bar Facing Burpees...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a new 1RM in 15 Minutes. Power Snatch (1 Rep Max!) Workout of the Day CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#[Scale 1]: No Change [Scale 2]:...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 Clean & Jerks (185/135) 10 Toes to Bar * Rest :30 After Each Round [Scale 1]: Barbell Weight (135/95) [Scale 2]: Barbell Weight (95/65) Knee Tucks or CandlesticksRead More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) 10 Minute AMRAP of: Muscle Ups [Scale 1]: No Change [Scale 2]: Muscle Up Transitions After Party * Complete in 20 Minutes. Choose challenging weights for all exercises. Complete A.) and A2.) entirely before moving on...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Complete A, then B, then C. Note: We only have 8 bikes. Some may have to start at different parts of the workout. A: Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP of: 100ft Bear Crawl 10 Chin...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 3 Minutes for 4 Sets: 8 Good Morning @ 50% Body Weight, Across [Scale 1]: No Change [Scale 2]: 8 Good Morning @ Moderate Weight w/ Good Technique Good Mornings (4 x 8 @ 50% Body Weight, Across) Workout of the Day...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a challenging weight in 10 Minutes. Hang Snatch (Heavy Single) Workout of the Day * 20 Minute Time Cap Metcon (Time) 5 Rounds of: 5 Hang Squat Snatch @ 75% Heavy Single :30 Chin Over The Bar HOLD 10 Overhead...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP of: 25 Thrusters (45/35) 25 Burpees 25 Hang Power Cleans (45/35) [Scale 1]: No Change [Scale 2]: 15 Thrusters (45/35) 15 Burpees 15 Hang Power Cleans (45/35) After Party Metcon (No...Read More
