Announcements Follow us on Instagram! @albanycrossfit Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 30 Minute Time Cap Writing’s On The Wall (Time) 10 Box Jumps (42/30) 10 Bar Muscle Ups 20 Kettlebell Snatches (53/35) 20 Alternating Pistols 30 Toes To Bar 30 Overhead Squats (75/65) 40...Read More

Announcements Follow us on Instagram! @albanycrossfit Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Complete in 25 Minutes. 7×3: Push Press (3-3-3-3-3-3-3) [Scaling Suggestions]: [Scale 1 & 2]: 3-3-3-3-3-3-3 Sets 1-3: 80% 1RM Sets 4-5: 85% 1RM Sets 6: 90% 1RM Set 7: 95% 1RM or 3RM...Read More

Announcements Follow us on Instagram! @albanycrossfit 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 & 2]: Same as RX Midline Metcon (AMRAP – Reps) Tabata (:20 On, :10 Off – 8 Rounds) Flutter...Read More

Announcements Follow us on Instagram! @albanycrossfit Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 15 Minute Time Cap Medusa’s Pawn Shop (Time) 10-8-6-4-2 / Side of: Turkish Get-Ups (53/35) 2-4-6-8-10 of: 15′ Rope Climbs [Scaling Suggestions]: [Scale 1]: 10-8-6-4-2 / Side of: Turkish Get-Ups (35/26) 2-4-6-8-10 of:...Read More

Announcements Follow us on Instagram! @albanycrossfit Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Complete part A.), then go immediately into part B.). A.): Scooter (AMRAP – Rounds and Reps) On a 35-Minute Clock with a Partner: 30 Minute AMRAP of: 30 Double Unders 15 Pull-Ups 15...Read More

Announcements Follow us on Instagram! @albanycrossfit Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 20 Minute Time Cap Delicate Sound of Thunder (Time) 5 Rounds of: 50ft Overhead Plate Lunge (45/35) 21 Burpees [Scaling Suggestions]: [Scale 1]: Same as RX [Scale 2]: 5 Rounds of: 30ft Overhead...Read More

Announcements Follow us on Instagram! @albanycrossfit Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap Mass Effect (Time) 5 Rounds of: 800m Run 10 Bench Press (205/125) 10 Weighted Pull-Ups (45/35) [Scaling Suggestions]: [Scale 1]: 5 Rounds of: 800m Run 10 Bench Press (175/105)...Read More

Announcements Follow us on Instagram! @albanycrossfit Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * Build to a 1RM in 20 Minutes of the Bear Complex. ** It must be a “Strict” Bear Complex: No Thrusters, Squat Cleans, or Jerks. 1RM: Bear Complex Power Clean Front Squat Push...Read More

Announcements Follow us on Instagram! @albanycrossfit Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 25 Minute Time Cap Reliquary (Time) 5 Rounds of: 10 Deadlifts (225/155) 10 Snatches (75/55) 10 Handstand Push Ups 10 Snatches (75/55) [Scaling Suggestions]: [Scale 1]: 5 Rounds of: 10 Deadlifts (185/125) 10...Read More

Announcements Follow us on Instagram! @albanycrossfit Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Halloween H20 (AMRAP – Rounds and Reps) 20 Minute AMRAP of: Partner A.) Rowing Max Distance Partner B.) 3 “Cindy” Rounds “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats * One partner rows for...Read More