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.Read More

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 metersRead More

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 RunRead More

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)Read More

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...Read More

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 100Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Push Jerk (3×3) Sport Metcon (Weight) 1 RM Weighted Pull up Strict HSPU (Max Effort ) Metcon (AMRAP – Reps) Max Double Under’s in 2 Minutes Fitness and Sport 500m Row (Time) Max Effort 500m Row Metcon (AMRAP – Reps) 5 Minutes Max Effort...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (5×5) WOD Metcon (AMRAP – Rounds and Reps) Till death do us part: Teams of two Death by Thrusters, 135/95Minute 1: 1 Thruster Minute 2: 2 Thrusters Minute 3: 3 Thrusters Minute 4: 4 Thrusters Partners will work together to accumulate the...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (30 Rounds for reps) 30 Minute EMOM: Odd: 15 Calorie Row Even: 15 Burpees Gymnastics Metcon (7 Rounds for reps) 7 Sets of: 8 Unbroken Chest to bar pull-ups :40 rest between setsRead More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (8×3) Speed Bench: 8×3 @ 55% + Band Tension Metcon (Weight) 3 Rounds: Db Floor Press x 20 JM Presses x 20 Tate Presses x 20Movements will be done one after another. After you go through all three movements then you can rest. Metcon...Read More