Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Pom Squat 2.0 (AMRAP – Rounds and Reps) Teams of 2, 20 Minute Clock: Row 2000 Meters In time remaining, AMRAP: 30 Wallballs (20/14) 30 Burpees * Divide the work evenly between partners. [Scaling Suggestions]: [Scale 1]: Row – Same...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a 1RM in 15 Minutes. ** One continuous movement (no pausing while standing, no re-squat, no jerk). Compare to 101915. 1RM: Squat Clean Thruster [Squat Clean Thruster Warm-Up] [First 8 Minutes] Perform sets of 3-5 repetitions gradually increasing the weight....Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a challenging 3 reps in 15 minutes or work on technique. 1×3: Deadlift Workout of the Day REDRUM (AMRAP – Reps) Tabata (:20 On, :10 Off – 32 Rounds) Air Squats Deadlifts (155/105) Air Squats Deadlifts (155/105) * Complete all...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Speed Demon (10 Rounds for time) 5 Sprints Each For Time: 25m Handstand Walk Then, 5 sprints for time of: 50m Walking Lunge * Rest 2 Minutes Between Efforts. Record times for each round on both pieces. [Scaling Suggestions]: [Scale...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Build to a heavy unbroken set of 5 reps in 15 minutes. * Compare scores to 11/16/15 5RM: Power Clean Workout of the Day * 20 Minute Time Cap T.U.P. (Time) 15-12-9-6-3 of: Power Cleans (135/95) Pull-ups Front Squats (135/95) Pull-ups [Scaling Suggestions]:...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a 1RM Push Press in 15 Minutes. 1RM: Push Press Workout of the Day Pharrell (AMRAP – Reps) Tabata (:20 On, :10 Off – 32 Rounds) Push Press (75/55) Sit-Up Kettlebell Swings (53/35) Push-Up * Complete a full Tabata of...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Complete in 25 Minutes. Snatch (5 x 3, Climbing.) [Scaling Suggestions]: [Scale 1]: Keep all sets at 80% 1RM [Scale 2]: Hang Snatch 5 x 3 * Focus on technique with light to moderate weights. After Party 20 Minutes...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 18 Minute Time Cap Temporal (Time) 3 Rounds of: 10 Dumbbell Power Snatch, Left Arm 10 Single Arm Overhead Squat, Left Arm 10 L-Pull-Ups 10 Dumbbell Power Snatch, Right Arm 10 Single Arm Overhead Squat, Right Arm 10 L-Pull-Ups...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Merry Christmas everyone!! Do this workout at home with the family! 100 Burpees (Time) 100 Burpees!Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 12 Days of Albany CrossFit (Christmas) (Time) 12 Rounds of: 100m Row 2 Pistols 3 Power Cleans (135/95) 4 Burpees Over bar 5 Toes 2 Bar 6 Wall Balls (24/20) 7 Pull Ups 8 Kettlebell Snatch (53/35) (4 Left/Right) 9...Read More
