Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD 5k Run (Time) Max Effort 5k RunRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 21 Power Snatches, 115/80 21 Barbell Burpees 15 OHS, 115/80 15 Barbell Burpees 9 Squat Snatches, 115/80 9 Barbell Burpees Gymnastics Metcon (7 Rounds for reps) 7 Sets of 7 Unbroken C2B Pull-ups, 1 minute rest in between roundsRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (3 RM) WOD Metcon (Time) Teams of Two 21-15-9-15-21 Overhead Squats, 95/65 Box Jumps, 24/20After each round, both partners must do 5 lateral burpee over barRead More

Main – WOD – (Be)tter View Public Whiteboard Fitness and Sport Weightlifting Athletes will choose one movement from the weightlifting portion and build up to a heavy single that they can perform for 3 sets. So you have the choice of doing either the front squat, push press, or thruster. I highly recommend picking your...Read More

Main – WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 21-15-9 Deadlifts (225/155) 400m Run Sport Muscle Snatch Work up to a heavy Muscle Snatch Snatch Balance Work up to a heavy snatch balance Squat Snatch Workup to a heavy snatch Fitness Clean Complex Power Clean + Hang Squat Clean (above knees) + Low...Read More

Main – WOD – (Be)tter View Public Whiteboard WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders Gymnastics Metcon (6 Rounds...Read More

Main – WOD – (Be)tter View Public Whiteboard Fitness Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Sport Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsRead More

Main – WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 30 Overhead Plate Lunges (45/25) 25 Deadlifts (185/135) 20 Toes to Bar 200m RunRead More

Main – WOD – (Be)tter View Public Whiteboard Metcon (Time) “Trunks” 3 Rounds For Time400m Run 10 Front Squats 185/135 50 Double unders Metcon (10 Rounds for weight) 10 Minute EMOM1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Split Jerk Metcon (7 Rounds for reps) 7 Minute EMOM6 Unbroken...Read More

Main – WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (10 Minute EMOM 3 Back Squats @ 70-80% of 1 RM) Metcon Metcon (Time) Partner WOD 5-10-20-30-20-10-5 Hang Power Cleans (135/95) Ring Dips After each round you and your partner must do 20 Air Squats in unison. If you do not go into the...Read More