Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 10 Minute AMRAP of: ODD: 3 Position Snatch @ 75% 1RM Snatch, Climbing EVEN: 6 Box Jumps (30/24) [Scaling Suggestions]: [Scale 1]: 10 Minute AMRAP of: ODD: 3 Position Snatch @ 75% 1RM Snatch, Across EVEN: 6 Box Jumps (24/20)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 16 Minute Time Cap Alien Angel (Time) 90 Double Unders 9 Muscle Ups 9 Dumbbell Squat Clean Thrusters (65/45) 80 Double Unders 8 Muscle Ups 8 Dumbbell Squat Clean Thrusters (65/45) 70 Double Unders 7 Muscle Ups 7 Dumbbell...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 25 Minute Time Cap 5k Row (Time) Max Effort 5k Row[Scaling Suggestions]: [Scale 1]: 4,000m Row [Scale 2]: 3,200m Row After Party Tabata Ring Holds (8 Rounds for time) Tabata (:20 On, :10 Off – 8 Rounds) Ring Support...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 20 Minute EMOM of: ODD: 1 Front Squat, Climbing – Start at 80%1RM EVEN: :20 Left Side Plank, :20 Right Side Plank [Scaling Suggestions]: [Scale 1]: ODD: 1 Front Squat, Across @ 80% 1RM EVEN: :20 Left Side Plank, :20...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Runnin’ Wild (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 10 Burpee Pullovers 30 Air Squats :60 Handstand HOLD [Scaling Suggestions]: [Scale 1]: 10 Burpee Strict Toes To Bar 30 Air Squats :45 Handstand HOLD [Scale 2]: 10 Burpee...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Choose A.), B.), C.), or D.) depending on your CrossFit OPEN division. Coaches will help with further scaling. A.): CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders...Read More

Announcements Don’t forget to bring your Jump Ropes tomorrow! You’re going to need them! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Every 4 Minutes Complete 5 Sets of the SUPERSET: A1.) 10 Deadlifts @ 80% 1RM, ACROSS A2.) :45 Ring L-Sit HOLD [Scaling Suggestions]: [Scale 1]: A1.)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 10 Minute AMRAP of: ODD: 3 Snatch Balance @ Body Weight EVEN: 6 Renegade Rows / Side (53/35) [Scaling Suggestions]: [Scale 1]: Snatch Balance @ 75% Body Weight Renegade Row (45/25) [Scale 2]: Snatch Balance @ 50% Body Weight Renegade Row (25/15) ODD:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 28 Minute Time Cap Dragula (Time) Row 500m 50 GHD Sit-Ups Row 1,000m 30 GHD Sit-Ups Row 2,000m 20 GHD Sit-Ups [Scaling Suggestions]: [Scale 1]: Row 500m 35 V-Ups Row 1,000m 25 V-Ups Row 2,000m 15 V-Ups [Scale 2]:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Enjoy the Silence (AMRAP – Reps) Three (5) Minute Rounds for MAX REPS of: From 0:00 – 2:00: Row 400m Then Double Unders From 2:00 – 3:00: DB Push Jerks (35/25) From 3:00 – 4:00: Pull-Ups From 4:00 – 5:00:...Read More