Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of 2 Complete: 50-40-30-20-10 of: Wall Balls, 20/14 Power Snatch, 95/65Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Reps) “Team Nukes” Teams of 2 complete: 8 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time) at the 8 minute mark start: 10 minutes...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Teams of Two: 25 Minute AMRAP 25 Push ups 20 Air Squats 15 Pull ups 10 BurpeesRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Front Squat (7×5 Across) Sport Overhead Squat (1 RM) WOD Metcon (15 Rounds for reps) 15 Minute EMOM Min 1: 7 OHS with 3 second pause at the bottom, you choose the weight Min 2: :45 elbow plank hold Min 3: 7 Strict C2B...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Black and Blue 5 Rounds For Time: 10 Power Cleans, 135/95 10 Burpees Weightlifting Strict Press (2 x 20) Gymnastics Metcon (7 Rounds for reps) C2B Progression: 7 sets of 6 :50 rest between setsRead More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Pin Press (2 RM ) Assistance Db Bench Press (3 x 8) Db Row (3 x 10 (each arm)) Metcon (AMRAP – Reps) 3 x 2 Mins Max Effort Push ups 90 seconds rest between setsRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Front Squat (5 x 7 Across) Sport Power Snatch (1RM) WOD Ultimate Warrior (Time) 21-15-9 of: Thrusters, 135/95 Bar Muscle upsRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Deadlift (5 x 5) WOD Metcon (Time) 3-6-9-12-9-6-3 Front Rack Lunges, 135/95 HSPURead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Metcon Metcon (7 Rounds for reps) C2B Progressions 7 sets of 6, :50 rest between sets WOD Metcon (Time) Teams of 3 complete: 50 Front Squats, 175/125 75 Box Jumps, 24/20 100 Pull ups 75 Box Jumps, 24/20 50 Front Squats, 175/125 One athlete works...Read More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Deadlift (12 x 2 @ 50% + Band ) Good Mornings (3×8) Back Extension (3 x 15) Metcon (Weight) 800m Sled Drag (AHAP)Read More