Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a Heavy Single in 15 Minutes or Practice Technique. Push Jerk (Heavy Single) Workout of the Day * 15 Minute Time Cap The Living End (Time) 9 Bar Muscle Ups 21 Push Jerks (115/75) 7 Bar Muscle Ups 15 Push...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups[Scaling Suggestions]: [Scale 1]: No Change – Attempt as you would in the OPEN. [Scale 2]: 14-Minute AMRAP:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Sisson (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 1 Rope Climb (15′) 5 Burpees 200m Row * Wear a 20lbs Vest (Optional) [Scaling Suggestions]: [Scale 1]: 1 Rope Climb (Scale Height if Needed) 5 Burpees 200m Row [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day [Overhead Squat] Set Order: 10-5-3-1-1-1-3-5-10 Complete in 25 Minutes, Rest as Needed Between Sets. [Scaling Suggestions]: [Scale 1]: Same as RX [Scale 2]: Overhead Squat 7-5-3-3-3-5-7, Keep weight to 60-70-80% 1RM or light to moderate if you do not know...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Gymnastics * Find a MAX Height Box Jump in 12 Minutes. It will say “distance” for the score, but put your max “height” there. Compare to 9/10/15. Max Height Box Jump (Distance) Max Height Box Jump Workout of the Day Covered By Roses (AMRAP...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Complete 7 x 1 @ 80% 1RM in 20 Minutes. 7 x 1: Paused Clean (Knees) + Paused Jerk (7 x 1 @ 80%. Pause :5 @ Knees, :5 on Jerk Dip) Workout of the Day CrossFit Games Open 13.4 (AMRAP –...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Skill Builder 1.0 (AMRAP – Reps) 10 Minute Ladder for Quality: 2 Overhead Squats (45/35) 2 Pull-Ups 2 High Hang Squat Snatch (45/35) 2 Ring Dips 4 Overhead Squats (45/35) 4 Pull-Ups 4 High Hang Squat Snatch (45/35) 4 Ring Dips *…Add...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 10 Minute EMOM of: ODD: 5 Back Squats, Climbing: Start at 80%1RM EVEN: :20 Hollow Rock + :20 Superman Rock ODD: Back Squat (5 x 5, Climbing. Start at 80%1RM) EVEN: Hollow Rock + Superman Rock :20 + :20, Record...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * 15 Minutes to establish a 1RM Bear Complex. Compare to: 11/02/15 ** It must be a “Strict” Bear Complex: No Thrusters, Squat Cleans, or Jerks. 1RM: Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press[Scaling Suggestions]: [Scale 1]:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 20 Minute Time Cap Albatross (Time) 2 Rounds of: 20 Muscle Ups 7 Rope Climbs (15′) [Scaling Suggestions]: [Scale 1]: 3 Rounds of: 10 Muscle Ups 3 Rope Climbs (15′) [Scale 2]: 2 Rounds of: 20 Scaled Muscle Ups...Read More