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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2:30 for 7 Sets: 1 TEMPO Overhead Squat @ 70% 1RM, Climbing TEMPO = :5 Down, :3 Pause at Bottom, Normal Up [Scale 1]: 1 TEMPO Overhead Squat @ 70% 1RM, Across [Scale 2]: 1 TEMPO Overhead Squat @ Moderate Weight Overhead...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 25 Minute Time Cap Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats[Scale 1]: No Change [Scale 2]: 75 Barbell Pull-Ups 75 Segmented Push-Ups 75 AB Mat Sit-Ups 75 Air Squats After Party Metcon (Time)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * 14 Minutes to build to a heavy single rep for A.) then B.) A.): Snatch (Heavy Single) B.): Clean and Jerk (Heavy Single) Workout of the Day Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 1 Snatch (205/135) 3 Clean...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 400m Run 25 Kettlebell Swings (53/35) 25 GHD Sit-Ups [Scale 1]: 20 Minute AMRAP of: 400m Run 25 Kettlebell Swings (53/35) 25 V-Ups [Scale 2]: 20 Minute AMRAP of: 400m...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap Metcon (Time) 20 Front Rack Lunges (185/125) 20 Muscle Ups 200ft Handstand Walk 20 Hang Power Clean (185/125) 20 Box Jumps (36/30) 20 Deficeit Handstand Push-Ups (6″/4″) 20 Front Squats (185/125) [Scale 1]: 20 Front...Read More