Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * 15 Minute Time Cap Power Clean (Heavy Single Rep) Workout of the Day * 15 Minute Time Cap Metcon (Time) 10 Rounds of: 5 Power Clean (155/105) 10 Walking Lunges [Scale 1]: Power Clean (135/95) [Scale 2]: Hang Power Clean (95/65)Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap (Compare to 9/11/15) 2 Pood = 70#, Ladies RX = 53. [Scale 1]: Using a (53/35) Kettlebell: 16 Turkish Get-Ups, Right Arm 40 Swings 16 Overhead Squats, Left Arm 40 Swings 16 Overhead Squats, Right...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 45 Minute Time Cap Metcon (Time) 1 Mile Run with a Wall Ball (20/14) Then, 8 Rounds of: 10 Wall Balls (20/14) 1 Rope Climb (15′) 800m Run with a Wall Ball (20/14) Then, 4 Rounds of: 10 Wall...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 18 Minute Time Metcon (Time) 50 Box Jump (24/20) 25 Handstand Push-Up 40 Box Jump 20 Handstand Push-Up 30 Box Jump 15 Handstand Push-Up 20 Box Jump 10 Handstand Push-Up 10 Box Jump 5 Handstand Push-Up [Scale 1]: 30...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 3 Minutes for 5 Sets: 3 Deadlifts @ 70% 1RM, Climbing * Double Overhand Grip Only, No Shoes. [Scale 1]: 70% 1RM, Across [Scale 2]: Start at a moderate weight, climbing. Deadlift (@ 70% 1RM, Climbing) Workout of the Day Metcon (AMRAP...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 3 Minutes for 5 Sets: 5 Strict Press @ 70% 1RM, Climbing [Scale 1]: 70% 1RM, Across [Scale 2]: Start at a moderate weight, climbing Strict Press (5 x 5 @ 70% 1RM, Climbing) Workout of the Day * Record AMRAP Reps....Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Warm-up (No Measure) A.) 4 x 4, TEMPO Squat Therapy (with a partner for spotting). TEMPO: 4 Seconds Down, 4 Seconds Up. B.) 4 x 4, Scap Pull-Up C.) 4 x 4, Scap Push-Up * Complete A.) before moving to B.), B.)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a heavy single in 12 Minutes. Clean (Heavy Single) Workout of the Day * 15 Minute Time Cap Metcon (Time) 10 Squat Clean (135/95) 50 GHD Sit-Ups 8 Squat Clean 40 GHD Sit-Ups 6 Squat Clean 30 GHD Sit-Ups 4...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 Plate Ground To Overhead (45/35) 30 Burpee To Plate 30 Toes To Bar * Every 5 Minutes stop and run 200m together. [Scale 1]: 30...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 12 Minute Time Cap Metcon (Time) 30 STRICT Muscle Ups [Scale 1]: 20 Strict Muscle Ups * Use low rings that allow for a little help from the legs, but not a jump. [Scale 2]: 30 Muscle Up Transitions...Read More