Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 3 Minutes for 7 Sets: 3 Strict Press @ 80% 1RM, Climbing [Scaling Suggestions]: [Scale 1]: 3 Strict Press @ 80% 1RM, Across [Scale 2]: 3 Strict Press @ Light to Moderate Weight for Technique Strict Press (7 x...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * 12 Minute Time Cap Hang Power Clean (Heavy As Possible for 5 Unbroken Reps) Workout of the Day Metcon (AMRAP – Rounds and Reps) Masters Qualifier Event 3, 15 Minute AMRAP of: 55 Double Unders 15 Chest to Bar Pull-Ups 5 Hang...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 2:30 Minutes for 5 Sets of: 1 Back Squat @ 80% 1RM, Climbing [Scaling Suggestions]: [Scale 1]: 1 Back Squat @ 80% 1RM, Across [Scale 2]: 3 Back Squat @ Light to Moderate Weight for Technique Back Squat (5...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) With a continuously running clock complete 5 Thrusters every minute on the minute: From 0:00-5:00 use (75/55) From 5:00-10:00 use (95/65) From 10:00-15:00 use (115/75) Continue adding (20lbs/10lbs) every 5 minutes until you can...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 15 Minute Time Cap Taylor (Time) 4 Rounds for time of: 400m Run 5 Burpee Muscle-ups[Scaling Suggestions]: [Scale 1]: 4 Rounds of: 400m Run 2 Burpee Muscle Up 3 Burpee Pull-Ups * Alter these numbers based on ability, but...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 2:30 for 5 Sets: 1 Front Squat @ 80% 1RM, Climbing [Scaling Suggestions]: [Scale 1]: 1 Front Squat @ 80% 1RM, Across [Scale 2]: 3 Front Squat @ Light to Moderate Weight for Technique Front Squat (5 x 1...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 L-Sit Pull-Ups 10 Handstand Push-Ups 20 Hip Extensions [Scaling Suggestions]: [Scale 1]: 10 Strict Pull-Ups 10 Handstand Push-Ups 20 Good Morning (45/35) [Scale 2]: 10 Barbell Pull-Ups :10 L-Sit...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP of: Partner A: 200m Run Partner B: Rounds of: 10 Pistols 10 Chest to Bar Pull-Ups * Partner A runs 200m, Partner B completes rounds of the AMRAP. Switch when Partner...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 3 Minutes for 5 Sets Complete: 10 Close Grip Overhead Squats @ 50% 1RM Overhead Squat, Across * Hands Double Thumb Distance Apart. [Scaling Suggestions]: [Scale 1]: 10 Regular Overhead Squat @ 50% 1RM, Across [Scale 2]: 10 Regular Overhead Squat @...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: 2 Rope Climbs (15′) 10 Ring Dips 20 GHD Sit-Ups [Scaling Suggestions]: [Scale 1]: 1 Rope Climb (10′) 5 Ring Dips 15 V-Ups [Scale 2]: 2 Rope Get-Ups or 5...Read More