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 * 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
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP of: Partner A: 400m Run Partner B: Rounds of: Cindy 5 Pull-Ups 10 Push-Ups 15 Air Squats * Partner A runs 400m, Partner B completes rounds of the AMRAP. Switch when...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * Build to a MAX height Box Jump in 12 Minutes. Max Height Box Jump (Distance) Max Height Box Jump Workout of the Day * 15 Minute Time Cap Metcon (Time) 7 Rounds of: 10 Kettlebell Swings (70/53) 10 Ring Dips [Scale...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 2:30 for 5 Sets: 3 Front Squats @ 80% 1RM, Climbing [Scale 1]: 3 Front Squats @ 80% 1RM, Across [Scale 2]: 3 Front Squats @ Moderate Weight, Climbing Front Squat (5 x 3 @ 80% 1RM, Climbing) After...Read More
