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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 3 Minutes for 3 Sets: 3 Snatch Balance @ 80% 1RM Snatch, Climbing [Scale 1]: 3 Snatch Balance @ 80% 1RM Snatch, Across [Scale 2]: 3 Snatch Balance @ Moderate Weight Snatch Balance (3 x 3 @ 80% 1RM Snatch, Climbing) After...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: 30 Overhead Lunges * 30 Calorie Row 30 Weighted Sit-Ups * * Use a 45 lbs. plate for guys and 35 lbs. plate for ladies. Only...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Spend 12 Minutes working on part A and then again on part B. 10 Minute time cap on part C. A: Metcon (Weight) 5 x 1 Weighted Chest to Bar Pull-Ups * Use weight vest, dip belt, or hold...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 2:30 for 7 Sets: 1 Back Squat @ 80% 1RM, Climbing [Scale 1]: 1 Back Squat @ 80% 1RM, Across [Scale 2]: 3 Back Squat @ Moderate Weight, Climbing Back Squat (7 x 1 @ 80% 1RM, Climbing) After...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Push Jerk Pyramid! With a Running Clock: 0:00 – 8:00 – 8RM 8:00 – 16:00 – 5RM 16:00 – 24:00 – 3RM 24:00 – 32:00 – 1RM Push Jerk (8 Rep Max) Push Jerk (5 Rep Max) Push Jerk (3...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Spend 12 Minutes warming up to your Deadlift WOD weight. Marston (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 1 Deadlift (405/270) 10 Toes to Bar 15 Bar Facing Burpees [Scale 1]: 1 Deadlift (335/225) 10 Toes to...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Gymnastics * Complete in 12 minutes. Metcon (No Measure) 8 x 8 of: Hollow Body to Superman Roll * Start on your back in the hollow body position, tighten the midline and roll under control to the right on to your stomach (superman position)....Read More