Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 16 Minute Time Cap 2016 Regionals Event 5 (Time) 3 Rounds of: 400m Run 40 GHD Sit-Ups 7 Deadlifts (405/275) [Scaling Suggestions]: [Scale 1]: 3 Rounds of: 400m Run 40 V-Ups 7 Deadlifts (315/205) [Scale 2]: 3 Rounds of:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 20 Minute Time Cap Metcon (Time) 10 Rounds of: 4 Strict Muscle Ups 7 Strict Handstand Push-Ups 12 Kettlebell Snatch (70/53) [Scaling Suggestions]: [Scale 1]: 10 Rounds of: 2 Strict Muscle Ups 4 Strict Handstand Push-Ups 12 Kettlebell Snatch...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 2:30 Minutes for 5 Sets: 1 Front Squat + 1 Back Squat @ 80% 1RM FS, Climbing [Scaling Suggestions]: [Scale 1]: 1 Front Squat + 1 Back Squat @ 80% 1RM FS, Across [Scale 2]: 1 Front Squat +...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength On The Minute for 8 Minutes: 2 Hang Power Snatch @ 70% 1RM HPS, Climbing [Scaling Suggestions]: [Scale 1]: 2 Hang Power Snatch @ 70% 1RM HPS, Across [Scale 2]: 2 Hang Power Snatch @ Moderate Weight Hang Power Snatch (8 x 2...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 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, NY, who was killed in...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 22 Minute Time Cap Metcon (Time) 50 Burpees 400m Run 21 Handstand Push-Ups 800m Run 21 Handstand Push-Ups 400m Run 50 Burpees [Scaling Suggestions]: [Scale 1]: No Change [Scale 2]: 35 Burpees 200m Run 21 Kick Ups or Attempts...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 Wall Balls (20/14) 30 Pull-Ups 30 AB Mat Sit-Ups * Every 5 minutes stop and run 200m together. [Scaling Suggestions]: [Scale 1]: Wall Ball (14/10) [Scale 2]: Wall Ball...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 20 Minute Time Cap Metcon (Time) 1,000m Row 100 Push-Ups 750m Row 75 Push-Ups 500m Row 50 Push-Ups [Scaling Suggestions]: [Scale 1]: 1,000m Row 70 Push-Ups 750m Row 50 Push-Ups 500m Row 30 Push-Ups [Scale 2]: 750m Row 35...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2:30 for 5 Sets: 1 Clean & Jerk @ 80% 1RM, Climbing [Scale 1]: 1 Clean & Jerk @ 80% 1RM, Across [Scale 2]: 1 Clean & Jerk @ Moderate Weight Clean and Jerk (5 x 1 @ 80% 1RM, Climbing) Workout...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 25 Minute Time Cap Notes: * If you can execute 30 consecutive pull-ups then do this workout RX. * You are considered a beginner runner if your 1 mile time is over 9 minutes. Metcon (Time) 1,200m Run 75...Read More