Announcements Bring a Friend Day is tomorrow! Bring your friends, family, co-workers etc… for a fun partner WOD! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Metcon (No Measure) For Quality: 70 Hollow Rocks * Everytime you break, perform a :30 Handstand Hold. Skills Practice Squat Clean Technique (No Measure) Workout of...Read More
Announcements The 7:00pm class is canceled today (Wednesday 6/10). Please plan your workout accordingly. Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets of: Spider-Man Lunge (Rig to Hallway) 8 Air Squats Inchworm (Hallway to Rig) 20 Shoulder Taps Then 4 Sets of for Quality of: :20...Read More
Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Workout of the Day Tyrannosaurus Rex (Time) 1 Mile Run 50 Overhead Squats (135/95) 100 V-Ups 150 Double Unders 50 Power Cleans (135/95) 100 Box Jump Overs (24/20) * 40 Minute Time Cap Mobility Full Body Foam Roll...Read More
Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Workout of the Day Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope Climbs, 15′ 9 Thrusters, 115# 6 Rope Climbs, 15′In honor of Senior Chief Petty Officer Thomas J. Valentine, 37,...Read More
Announcements Albany CrossFit – Albany CrossFit: Endurance Club View Public Whiteboard Metcon (Time) POSE running drills 1 mile run 30 wall balls (20/14) 800 meter run 30 Russian kettlebell swings (53/35) 400 meter run *Rest 3 minutes 400 meter run 15 burpees 400 meter run 15 American kettlebell swings (53/35) 400 meter runRead More
Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 3 Rounds for Quality of: :30 Sampson Stretch / Side 10 Overhead Squat with PVC 10 Sit-Ups to Pike 10 Good Mornings with PVC 10 Pull-Ups or Ring Rows 10 Ring Dips or Push Ups * Round 1: Use...Read More
Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Group Dynamic (No Measure) B.): Barbell Quad Smash (No Measure) Test: Front Squat (Barbell) * 2 Minute Smash / Side Re-Test: Front Squat (Barbell) Workout of the Day The Lost World (AMRAP – Reps) 5 Rounds, Each on a 3 Minute...Read More
Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 3 Sets for Quality of: 250m Row 20 (Total) Walking Lunges 12 Candlesticks Workout of the Day Choose Workout A.) or B.) A.) : Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang...Read More
