Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 1k Row, followed by: 21-15-9: KBS, 70/53 Burpees Fitness Metcon (10 Rounds for reps) 10 Minute EMOM Odd: Power Clean + Hang Power Clean + 3 Front Squats – you choose the weight Even: 3-6 Pull ups Sport Metcon (10 Rounds for...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of Two for Time: 100 Air Squats (One partner must be in the bottom of their air squat while the other partner does their air squats) 100 Hang Power Cleans, 135/95 100 Push ups (One partner must be in the plank...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 3 Rounds for Time: 10 Front Squats, 185/135 20 C2B Pull ups 50 Double unders Fitness Metcon (No Measure) Skill Work: Spend 10 Minutes working on Double Unders Sport Metcon (7 Rounds for reps) 2. C2B Accessory Work 7 sets of the...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) For Time: 800m Run 20 Power Snatches, 115/80 800m Run Fitness Push Press (5×3, climbing) Sport Metcon (8 Rounds for reps) 8 Minute EMOM Snatch Min 1: 50# under 1RM Min 2: 40# under 1RM Min 3: 30# under 1RM Min 4:...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Hang Power Clean (5 RM) WOD Metcon (Time) 5 Rounds For Time: 5 Front Squats, 165/115 10 Burpee over Bar 20 Calorie RowRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Power Clean, 135/95 200m Run after each round of Power CleansRead More

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 betweenRead More

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 singleRead More

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...Read More

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...Read More