Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 3 Minutes for 3 Sets: 5 Overhead Squat @ 80% 1RM, Climbing [Scale 1]: @ 80% 1RM, Across [Scale 2]: @ Moderate Weight, Climbing Overhead Squat (3 x 5 @ 80% 1RM, Climbing) Workout of the Day Metcon (AMRAP – Rounds and...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Gymnastics * 12 Minutes to find a Max height box jump! Record the height as distance in WODify. You can change the units for your score to inches instead of meters. Metcon (Distance) Max Height: Box Jump! Metcon (AMRAP – Reps) 5 Rounds of:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Spend 20 minutes working on your deadlift technique and slowly building to a challenging weight. Pauses: :3 @ Knees pulling from the floor :3 @ Knees again while lowering the bar. Paused Deadlift (Challenging Single) Workout of the Day Time Priority Diane...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: 3 Legless Rope Climbs (15′) Run 400m [Scale 1]: 3 Rope Climbs (10-15′) Run 400m [Scale 2]: 3 Rope Get-Ups Run 200m After Party Metcon (Time) On the minute x...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Spend 10 Minutes building to a challenging weight for part A. then 10 minutes doing the same for part B. A: Front Squat (Challenging Single) B: Push Press (Challenging Single) Workout of the Day * 7 Minute Time Cap Freestyle Fran (Time)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Practice and build to a challenging weight in 15 minutes. High Hang & Squat Complex 1 High Hang Sq. Snatch + 1 Overhead Squat + 1 High Hang Sq. Snatch + 1 Overhead Squat Workout of the Day * 6 Minute Time...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 45 Minute Time Cap, Choose A.), B.), or C.). [Scale 1]: 8k: Run, Row, or Bike [Scale 2]: 5k: Run, Row, or Bike A: 10k Run (Time) Max Effort 10k Run B: 10k Row (Time) Max Effort 10k Row...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2:30 Minutes for 5 Sets: 5 Thrusters @ 80% 1RM, Climbing [Scale 1]: 5 Thrusters @ 80% 1RM, Across [Scale 2]: 5 Thrusters @ Moderate Weight, Climbing Thruster (5 x 5, Climbing) After Party Shuttle Bug II (AMRAP – Reps) On the...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a challenging 3 reps in 15 minutes. Strict Press (Heavy 3 Reps) Workout of the Day CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target[Scale 1]: No Change [Scale 2]: Squat ThrustRead More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 15 Minute Time Cap Metcon (Time) 50 Muscle Ups [Scale 1]: 30 Muscle Ups [Scale 2]: 50 Muscle Up Transitions After Party BodyPump! (AMRAP – Reps) Tabata (:20 On, :10 Off) of: Barbell Bicep Curl (45/35) AbMat Sit-Ups Banded...Read More