Category

WOD
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 10 Toes to Bar 15 Box Jumps, 24″/20″ 20 Wall Balls, 20/14 Fitness and Sport Deadlift (Heavy Double) Metcon (7 Rounds for reps) C2B Progression: 7 sets of 9, :40 rest in between
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Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 3 Rounds For Time: 400m Run 21 Burpees Fitness Front Squat (4×4) Sport Metcon (7 Rounds for weight) 7 Minute EMOM: 2 Hang Squat Cleans Drop after each rep so each rep can be done as a single
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Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) 20 Minute Partner AMRAP: 2 Squat Snatches, 165/105 4 Deficit HSPU, 5″/3″ 6 Muscle Ups 8 Squat Cleans, 165/105 10 Burpee Box Jumps, 24/20This WOD will have an Rx plus option. To do the WOD Rx plus you...
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Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Complete 100 Double Under’s then 3 Rounds For Time: 15 Deadlifts, 225/155 21 Toes to Bar After Finishing all 3 Rounds complete another 100 Double Under’s Fitness Front Squat (5×5) Sport Clean Complex (1RM) Work up to a heavy set of: Power...
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Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.
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Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Badger (Time) Three Rounds for time of: 30 Cleans, 95# 30 Pull-ups Run 800 meters
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Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 7 Power Cleans, 135/95 7 Burpees 200m Run
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Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Floor Press (2 RM) Assistance Db Floor Press (3×12) Db rollback extensions (4×10) Metcon (Weight) Wide Grip Bamboo Bar holds 3×1 Minute holds(slowly move the bar through range of motion, without locking out or touching your chest)
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Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Reps) TEAMS of 2: 15 Minute AMRAP Partner One does AMRAP Wall Balls, while partner Two does a 60m farmer carry with 2 KB, 70/53. Once partner two returns from the farmer carry the teammates switch roles. Keep a running count...
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Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Front Squat (3RM) Assistance Good Mornings (3×8) Bulgarian Split Squats (3×10) 3 sets of 10 (per leg) We will be using db for today () Metcon (Time) Banded Leg Curls x 100
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