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

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