Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap Metcon (Time) 5 Rounds of: 50 Double Unders 15 Dumbbell Squat Cleans (45/30) 15 Burpees 50 Double Unders * Rest 2 Minutes After Each Round [Scale 1]: 5 Rounds of: 30 Double Unders 15 Dumbbell...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: Mary 5 Handstand Push-Ups 10 Alternating Pistols 15 Pull-Ups * Partner A runs 400m, Partner B completes rounds of the AMRAP. Switch...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap Metcon (Time) 75 Pull-Ups 500m Row 75 Push-Ups 500m Row 50 Pull-Ups 500m Row 50 Push-Ups 500m Row 25 Pull-Ups 500m Row 25 Push-Ups 500m Row [Scale 1]: 60 Pull-Ups 500m Row 60 Push-Ups 500m...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) 5 Rounds of: 2 Minutes of MAX: Triple Unders 1 Minute of MAX Distance: Handstand Walk * Rest 1 Minute * Record handstand distance in the comments. [Scale 1]: If unable to perform a skill use...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 3 Minutes for 5 Sets: 3 Back Squat @ 80% 3RM, Climbing [Scale 1]: 3 Back Squat @ 80% 3RM, Across [Scale 2]: 3 Back Squat @ Moderate Weight, Climbing Back Squat (5 x 3 @ 80% 3RM, Climbing)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a heavy weight in 12 Minutes. [Scale 1]: No Change [Scale 2]: 2 Hang Power Clean + 2 Push Press Power Clean & Push Press (Heavy Single) 1 Power Clean + 1 Hang Power Clean + 2 Push Press Workout...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 12 Minute Time Cap Jackie on the Run (Time) 1,000m Run 50 Thrusters (45/35) 30 Chest to Bar Pull-Ups [Scale 1]: 1,000m Run 50 Thrusters (45/35) 30 Pull-Ups [Scale 2]: 800m Run 30 Thrusters (35/25) 30 Ring Rows After...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: 10 Handstand Push-Ups 20 Alternating Pistols 30 Pull-Ups 15 Handstand Push-Ups 30 Alternating Pistols 45 Pull-Ups 20 Handstand Push-Ups 40 Alternating Pistols 60 Pull-Ups 25 Handstand Push-Ups 50 Alternating Pistols...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Complete A.) then B.) A.): Metcon (AMRAP – Reps) Inverse Tabata (:10 On, :20 Off – 8 Rounds) Strict Press (155/105) [Scale 1]: Weight (135/95) [Scale 2]: Weight (95/65) B.): Metcon (AMRAP – Reps) Inverse Tabata (:10 On, :20...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#[Scale 1]: Scale to 4 Rounds if unable to complete the first within 7 minutes....Read More