Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 3 Minutes for 3 Sets: 5 Strict Press @ 70% 1RM, Climbing [Scaling Suggestions]: [Scale 1]: 5 Strict Press @ 70% 1RM, Across [Scale 2]: 5 Strict Press @ Moderate Weight that allows good technique Strict Press (5 x 5 @ 70%...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap Michael (Time) 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.To learn more about...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * 12 Minutes to build to a challenging set of 5 Power Cleans or Practice Technique. Power Clean (1 x 5 Unbroken) Workout of the Day * 6 Minute Time Cap for WOD A.) — at the 6 minute mark stop and rest...Read More

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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2:00 Minutes for 7 Sets: 1 Snatch @ 80% 1RM, Climbing [Scaling Suggestions]: [Scale 1]: 1 Snatch @ 80% 1RM, Across [Scale 2]: 2 Hang Snatch @ Moderate Weight Snatch (7 x 1 @ 80% 1RM, Climbing) Workout of the Day *...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) 1 Minute: Hang Dumbbell Squat Clean (45/25) 1 Minute: Burpees 1 Minute: Toes To Bar 2 Minutes: Hang Dumbbell Squat Clean (45/25) 2 Minutes: Burpees 2 Minutes: Toes 2 Bar 1 Minute: Hang Dumbbell Squat Cleans...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Work on for 12 Minutes, if you can hold a position for longer than 2 minutes scale up to the next option or something else more challenging. 6 SuperSets for Quality of: A1.) L-Sit on Rings A2.) Tuck Planche [Scaling Suggestions]: [Scale 1]:...Read More

Albany CrossFit – Albany CrossFit: Barbell Club View Public Whiteboard Strength Front Rack Lunge (4 x 8 / Side @ 45% 1RM FS) Weightlifting Snatch: No Hook, No Feet (Build to a heavy set in 20 Minutes)Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2 Minutes for 9 Sets: Rounds 1 & 2: 5 Thrusters @ 70%1RM, Across Rounds 3, 4, & 5: 3 Thrusters @ 80%1RM, Across Rounds 6, 7, 8, & 9: 1 Thruster @ 90% 1RM, Climbing [Scale 1]: No Change [Scale 2]:...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: 10 Bar Muscle Ups 10 Wall Balls (20/14) * Partner A runs 400m, Partner B completes rounds of the AMRAP. Switch when...Read More