Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 20 Minute Time Cap Flashback (Time) In Teams of 2 Complete: Run or Row 400m * Rest 1 Minute Run or Row 800m * Rest 2 Minutes Run or Row 1,200m * Rest 3 Minutes Run or Row 1,600m...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 15 Minute Time Cap Karabel (Time) 10 RFT: 3 Power Snatches (135/95) 15 Wall Balls (20/14) [Scaling Suggestions]: [Scale 1]: Power Snatch (95/65) Wall Ball (14/10) [Scale 2]: Power Snatch (65/45) Wall Ball (10/8) Strength * Rest 90 Seconds...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 3 Minutes for 5 Sets complete: 5 Clean & Jerks @ 70% 1RM, Climbing [Scaling Suggestions]: [Scale 1]: 5 Clean & Jerks @ 70% 1RM, Across [Scale 2]: 5 Clean & Jerks @ 60% 1RM, Across Clean and Jerk...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Find a new 1RM in 20 Minutes or Practice Technique. 1RM: Back Squat After Party Metcon (AMRAP – Reps) 2 Rounds of: 1 Minute MAX: Air Squats 1 Minute MAX: Glute Bridges 1 Minute MAX: Toe Touches * Rest 1 Minute Then,...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength On the Minute x 10: ODD: 10 DB Push Press EVEN: 5 DB Renegade Row / Side ODD: Dumbbell Push Press (@ You Pick Weight) EVEN: Renegade Row (@ You Pick Weight) Workout of the Day * 28 Minute Time Cap. Good, very...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 25 Minute Time Cap. Man of Steel (Time) 1 Round of: 30 Hang Power Cleans (115/75) 15 Ring Dips 3 Rope Climbs (15′) Then, 2 Rounds of: 20 Hang Power Cleans (115/75) 10 Ring Dips 2 Rope Climbs (15′)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 3 Minutes for 21 Minutes Complete the SuperSet: A1.) 1 Back Squat @ Body Weight, Climbing. A2.) 3-5 Wall Walks [Scaling Suggestions]: [Scale 1]: A1.) 1 Back Squat @ Body Weight, Across. A2.) 3-5 Wall Walks [Scale 2]: A1.)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 28 Minute Time Cap. In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan. Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne...Read More

Climb to new heights and master this coveted skill in our April challenge! Starts: Friday, April 1st Ends: Saturday, April 30th. This will be a month long event that you can participate in at your leisure (just like the Rowing challenge in December). This contest will take you all around the world as you “climb”...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 3 Minutes for 15 Minutes complete the following SuperSet: A1.) 3 Squat Snatch @ 70%1RM, Climbing A2.) 10 Lateral Burpee Over Bar [Scaling Suggestions]: [Scale 1]: A1.) 3 Squat Snatch @ 70%1RM, Across A2.) 10 Lateral Burpee Over Bar [Scale 2]: A1.)...Read More