Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Reps) 5 Rounds of: :30 Wall Walks :30 Rest :30 Burpees :30 Rest :30 Weighted Step Ups (24/20)(35/26) :30 Rest :30 Toes To Bar :30 Rest :30 Double Unders :30 Rest [Scaling Suggestions]: [Scale 1]: Weighted Step-Ups...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 2:30 Minutes for 7 Sets Complete: 1 Clean & Jerk @ 80%1RM, Climbing [Scaling Suggestions]: [Scale 1]: 1 Clean & Jerk @ 80%1RM, Across [Scale 2]: 1 Clean & Jerk @ 60%1RM, Climbing Clean and Jerk (7 x 1...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 20 Minute Soft Time Cap Metcon (AMRAP – Rounds and Reps) With a continuously running clock… Minute One: 1 Pull-Up Minute Two: 2 Pull-Ups Minute Three: 3 Pull-Ups …continuing until you can no longer complete the designated reps within...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 40 Minute Time Cap Maupin (Time) 4 Rounds for time of: 800m Run 49 push-ups 49 sit-ups 49 air squatsIn honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004To learn...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day In 20 Minute Complete: KAREN In the time remaining build to a 1RM Squat Snatch. Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#[Scaling Suggestions]: [Scale 1]: Wall Balls (14/10) [Scale 2]: Wall Balls (10/8) Snatch (1 Rep MAX!)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 3 Minutes for 7 Sets Complete: 1 Deadlift @ 80% 1RM, Climbing [Scaling Suggestions]: [Scale 1]: 1 Deadlift @ 80% 1RM, Across [Scale 2]: 1 Deadlift @ 70% 1RM, Climbing Deadlift (7 x 1 @ 80% 1RM, Climbing) After...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 28 Minute Time Cap Little Red Corvette (Time) 3 Rounds of: 20 Strict Ring Dips 20 Strict Chest to Bar Pull-Ups 5 Barbell Turkish Get-Ups / Side (75/55) [Scaling Suggestions]: [Scale 1]: 3 Rounds of: 12 Strict Ring Dips...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 3 Minute for 5 Sets Complete: 5 Back Squats @ 70%, Climbing [Scaling Suggestions]: [Scale 1]: 5 Back Squat @ 70%, Across [Scale 2]: 5 Back Squat @ 60%, Climbing Back Squat (5 x 5 @ 70%, Climbing) Workout of the Day...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap Deck of Cards 2.0 (Time) Cards are flipped over one at a time. Entire class completes the repetitions before flipping the next card. Number represents repetitions (Face Cards = 10, Aces = 1, Joker =...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Robbie (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 8 Freestanding Handstand Pushups 1 L-Sit Rope Climb, 15′In honor of U.S. Army Staff Sergeant Robert J. Miller died Jan. 25, 2008, in Bari Kowt, AfghanistanTo learn more about Robbie click...Read More