Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Push Jerk (5 x 3 across) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Teams of 2 complete 25 min AMRAP of: 50 Wall Balls, 20/14 40 KBS, 70/53 30 Toes To Bar 400m Run (200m each) One athlete works at a timeRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Front Squat (10 x 3 across) WOD Metcon (Time) The Good Life 3 Rounds for Time: 500m Row 12 Burpees 21 Box Jumps, 24/20 – Games StandardRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Bear Complex Power Clean Front Squat Push Press Back Squat Second Push PressBuild up to a 1 RM of the bear complex The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat...Read More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Deadlift (9 x 3 @ 60% + Band) Assistance Glute-Ham Raises (3 x 10) Prowler Push (400m AHAP)Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Front Squat (7 x 5) Sport Metcon (7 Rounds for weight) 7 Minute EMOM: 3 TnG Power Cleans, start at 60# under your 1RM and add 5# each minute. WOD Metcon (AMRAP – Reps) Teams of 2 complete as many reps as possible in...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Satan’s Whiskers (Time) 3 Rounds for Time: 10 C2B Pull ups 10 Front Squats, 165/115 10 Burpees Weightlifting Bent Over Row (4×10)Read More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (10 x 3 @ 55% + Band ) Assistance Db Floor Press (4 x 10 ) Dumbbell Incline Bench Press (3 x ME) Tate Presses (3 x 15)Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Front Squat (5×7 across) Sport Low Hang Snatch (Heavy Single ) Work up to a heavy Squat Snatch from the low hang (below knees) WOD Sugar Daddy (Time) 21-15-9 Dead Lifts, 225/155 400m Run after each roundRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) “Chadwick” Partner WOD teams of 2 (For Time)- One partner works at a time 50 Ground to overhead 135/95 50 HSPU 50 Deadlifts 135/95 50 Box Jumps (24/20) 50 Wall Balls (20/14) Metcon (Time) 4 Rounds 400m run w/20# vest 6 pull...Read More