Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength A.): Metcon (Time) Ring Support HOLD * Accumulate as much time as possible in 3 Minutes. B.): Metcon (Time) Bottom of Ring Dip HOLD * Accumulate as much time as possible in 3 Minutes. C.): Metcon (Time) False Grip Ring Pull-Up HOLD *...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 7 Minute Time Cap Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups[Scale 1]: 15-12-9 of: Thrusters (75/45) Pull-Ups [Scale 2]: 21-15-9 of: Dumbbell Thrusters (35/20) Ring Rows After Party * 15 Minutes to build to a Heavy 50′ Prowler...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 9 Minute Time Cap Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups[Scale 1]: 15-12-9 of: Deadlifts (155/105) Handstand Push-Ups [Scale 2]: 21-15-9 of: Good Morning (45/35) Dumbbell Push Press (45/30) After Party Metcon (AMRAP – Reps) 3 Rounds...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 6 Minute Time Cap Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#[Scale 1]: 30 Clean & Jerks (95/65) [Scale 2]: 60 Kettlebell Swings (53/35) After Party Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP for...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue,...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 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: 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