Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP of: 30 Plate Ground To Overhead (45/35) 30 Burpees To Plate 30 AB Mat Sit-Ups * Every 5 minutes stop and run 200m together. [Scaling Suggestions]: [Scale 1]: Plate Weight (25/15)...Read More

Albany CrossFit , Albany CrossFit – Albany CrossFit: Endurance Club View Public Whiteboard Metcon (Time) All, due to scheduled events outside of ACF, endurance class for Saturday 8/13 will be cancelled. I encourage all attendees to complete a 10K run (scaled to 8K then 5K) in class absence. If you have any issues or questions...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Strict Press Pyramid! With a Running Clock: 0:00 – 5:00 – 5RM 5:00 – 10:00 – 4RM 10:00 – 15:00 – 3RM 15:00 – 20:00 – 2RM 20:00 – 25:00 – 1RM A.): Strict Press (5RM) B.): Strict Press (4RM) C.): Strict Press...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap Metcon (Time) 1 Mile Run 200m Farmer’s Carry (53/35) 200m Overhead Carry (53/35) 50 Burpee Broad Jumps 200m Overhead Carry (53/35) 200m Farmer’s Carry (53/35) 1 Mile Run [Scale 1 1,200m Run 200m Farmer’s Carry...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Strength * Build to a challenging single rep or warm-up to WOD weight in 12 minutes. Deadlift (Challenging Single) Metcon (Time) 8 Deadlifts (365/245) 40 GHD Sit-Ups 80 Double Unders 4 Rope Climbs 80 Wall Balls (20/14) 4 Rope Climbs...Read More

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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 25 Minute Time Cap Metcon (Time) 100 Chest to Bar Pull-Ups 100 Handstand Push-Ups 100 GHD Sit-Ups 100 Alternating Pistols [Scale 1]: 75 Pull-Ups 75 Handstand Push-Ups (2-3 AB Mats) 75 V-Ups 75 Alternating Pistols [Scale 2]: 75 Barbell...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap Metcon (5 Rounds for time) 5 Rounds of: 1,000m Row * Rest 3 Minutes [Scale 1]: No Change [Scale 2]: 5 Rounds of: 800m Row * Rest 3 MinutesRead More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 22 Minute Time Cap Metcon (Time) 50-40-30-20-10 of: Wall Balls (20/14) Double Unders * 200m Run after each round. [Scale 1]: 50-40-30-20-10: Wall Balls (14/10) 30-25-20-15-10: Double Unders [Scale 2]: 40-30-20-10-5: Wall Balls (10/8) 100-80-60-40-20: Single Unders After Party...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap Monti (Time) 5 Rounds of: 50 DB or KB Step Ups (20″) (45/35) 15 Cleans (135/95) 50 DB or KB Step Ups (20″) (45/35) 10 Snatches (135/95) [Scale 1]: 5 Rounds of: 50 DB or...Read More