Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Reps) “Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute Men: 2 pood (use a 70# dumbbell if needed) Women: 1.5 pood (use...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Front Squat (1 RM) WOD Metcon (Time) 3 Rounds For Time: 400m Run 21 Pull ups 12 Hang Squat Snatches, 95/65Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Working in teams of two 12 Minute AMRAP 21-15-9 Thrusters, 95/65 Box Jumps, 24/20 There is an Rx Plus option for this WOD. To complete this WOD as Rx Plus the thruster weight will be 135/95 and the...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Front Squat (3 x 3 Across) Clean Complex (6 Sets) 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean + Squat Clean +...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) For Time 1 mile Run 50 Wall Balls, 20/14 40 BJ, 24/20 30 Burpees 20 Power Snatches, 95/65Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (1 RM) WOD Metcon (Time) Row 500m easy 500m hard 500m easy 500m hard This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at,...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) “Team DT” 5 rounds for time of: 12 Dead Lifts, 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105 One athlete completes all of the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps....Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Front Squat (1 Front Squat Across) EMOMx10 1 Front Squat, Across WOD EMOMx14 Odd: Power Snatch+Hang Squat Snatch+Squat Snatch Even: 3-6 Muscle ups Snatch Complex (As Heavy as possible) Power Snatch+Hang Squat Snatch+Squat Snatch Muscle-ups (3-6 reps)Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Teams of Two For each of the following movements you and your partner will perform as many reps as possible in 5 minutes. After each movement you will get 2 minutes of rest before moving on to the next movement. Metcon (AMRAP – Reps)...Read More
