Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 25 Minute Time Cap. RX = Takes you 8 minutes or less to run 1 mile. Scale 1 = Takes you 8-10 minutes to complete 1 mile. Scale 2 = Takes you more than 10 minutes to complete 1...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * 15 Minutes. Perform a regular DEADLIFT (double overhand grip only). Lower the bar down to the knees and pause for 10 Seconds before returning the bar back to the floor. Paused Deadlift (Heavy Single) Workout of the Day * 15 Minute Time...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 20 Minute Time Cap Metcon (Time) 21-18-15-12-9-6-3 of: Dumbbell Thrusters * Burpees * Record DB weight you used in the comments. [Scale 1]: No Change [Scale 2]: 18-15-12-9-6-3 of: Dumbbell Thrusters Squat Thrust After Party Complete in 12-15 Minutes....Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a 1RM Push Press in 15 minutes. Push Press (Find a new 1RM!) Workout of the Day * 12 Minute Time Cap. Work to finish the run in less than 2 minutes. Complete the Pull Ups in no more than...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 1:00 for 10 Sets of: 1 Front Squat @ 70%, Climbing [Scale 1]: 1 Front Squat @ 70%, Across [Scale 2]: 1 Front Squat @ 70%, Moderate Weight Front Squat (10 x 1 @ 70% 1RM, Climbing) After Party...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 2:30 for 7 Sets of: 3 Split Jerks @ 70% 1RM, Climbing [Scale 1]: 3 Split Jerks @ 70% 1RM, Across [Scale 2]: 3 Split Jerks @ Light Weight For Technique Split Jerk (7 x 3 @ 70% 1RM,...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Complete A.) in 12 Minutes, then Complete B.) in 20 Minutes. Rest as needed between all sets. A.): Sledgehammer Strikes (3 x 15 / Side) * Strike a tire…and ONLY a tire. B.): Tire Flip (5 x 5, Climbing)Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) 3 Rounds of: MAX Set of: Left Legged Pistols MAX Set of: Right Legged Pistols MAX Set of: Left Arm DB Snatch * MAX Set of: Right Arm DB Snatch* MAX Set of: Toes To Bar...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) 7 Rounds of: 1 Minute MAX: Muscle Snatch (75/65) 1 Minute MAX: Overhead Squat (75/65) 1 Minute MAX: Burpee Over Bar * Rest 1 Minute [Scale 1]: No Change [Scale 2]: Barbell Weight (55/45)Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Gymnastics * Practice for 10 minutes, record total reps. Forward & Backward Rolls (Record Total Reps) Workout of the Day TK (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 8 Strict Pull-Ups 8 Box Jumps (36/30) 12 Kettlebell Swings (70/53) [Scale 1]: 20...Read More