Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Build to a heavy single in 15 minutes. Clean and Jerk Workout of the Day * 20 Minute Time Cap Agents of Chaos (Time) 3 Rounds of: 10 Clean & Jerks (135/95) 50 Wall Balls (20/14) [Scaling Suggestions]: [Scale 1]: Clean &...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 18 Minute Time Cap Outbound Flight (Weight) Weighted Pull-Ups 10 x 3, Climbing * Rest :45 Seconds between Sets [Scaling Suggestions]: [Scale 1]: Strict Pull-Ups 10 x 3 [Scale 2]: Negative Pull-Ups 6 x 3 After Party * 10...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight[Scaling Suggestions]: [Scale 1]: Deadlift (Body Weight) Bench Press (75% Body Weight) Clean (Same as RX) [Scale 2]: Deadlift (75% Body...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 35 Minute Time Cap The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officersand one Jordanian officer at a...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Crosscurrent (AMRAP – Rounds and Reps) 20 Minute AMRAP of: Row 400m 10 Front Squats (185/125) 20 GHD Sit-Ups [Scaling Suggestions]: [Scale 1]: Front Squat (155/105) V-Ups [Scale 2]: Front Squats (115/80) Ab Mat Sit-UpsRead More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 25 Minute Time Cap. Keep rounds to less than 7 minutes. Strive to perform KB Swings in no more than 3 sets and Pull-Ups in no more than 2 sets. Heir To The Empire (Time) 3 Rounds of: Row 1,000m...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Greedo (Distance) Row for MAX Distance * Every 5 Minutes stop and perform 15 Burpees. [Scaling Suggestions]: [Scale 1]: Same as RX [Scale 2]: Perform 10 Burpees.Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * 10 Minutes to build to a heavy weight / side or practice technique. Turkish Get Up Workout of the Day * 22 Minute Time Cap Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats[Scaling Suggestions]: [Scale 1]: 80...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 25 Minute Time Cap, Keep rounds under 2:30 minutes each. Porkins (5 Rounds for time) 5 Rounds of: 30 Wall Balls (20/14) 5 Squat Snatch @ 60% 1RM *Rest 2 Minutes between Rounds, Increase weight each set. [Scaling Suggestions]:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * 15 Minutes to build to a heavy single. Power Clean + Front Squat 1 Power Clean+ 2 Front Squats Workout of the Day * 10 Minute Time Cap Red Leader (Time) 12-9-6 of: Squat Cleans (225/155) Muscle-Ups [Scaling Suggestions]: [Scale 1]: Squat...Read More