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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Build to a Heavy Single in 10 Minutes for: A.) Power Snatch B.) Power Clean & Jerk A.): Power Snatch (Heavy Single) B.): Power Clean & Jerk (Heavy Single) Workout of the Day * Choose A.) or B.) with and complete within an...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) In Teams of 2, 25 Minute AMRAP of: 400m Run 30 GHD Sit-Ups 20 Overhead Squats (95/65) [Scaling Suggestions]: [Scale 1]: 20 Minute AMRAP of: 400m Run 30 V-Ups 20 Overhead Squats (75/55) [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Pendlay Row (1 x 10 @ 30% 1RM Deadlift) Pendlay Row (1 x 10 @ 35% 1RM Deadlift) Pendlay Row (3 x 5 @ 40% 1RM Deadlift) Workout of the Day Metcon (AMRAP – Reps) 3 Minutes MAX: Legless Rope Climb (’15) *...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Complete 20 Repetitions (10/Side) with a weight that is challenging, yet allows excellent technique. Turkish Get Up (10 / Side @ You Pick WT.) Workout of the Day Metcon (Time) 55 Handstand Push-Ups 55 Calorie Row 55 Wall Ball (20/14) 55 Deadlift...Read More