Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) “Bergeron Beep Test” Every Minute, On the Minute, for as long as possible, complete: 7 Thrusters, 75/55 7 Pull ups 7 Burpees Metcon (10 Rounds for weight) Strict Press 10 Minute EMOM: 2 Strict Press Metcon (7 Rounds...Read More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Back Squat (3RM) 3 Second pausing back squat Assistance Weighted Step-ups (3 Sets ME ) Hip Thrust (4 x 20 ) Metcon (Time) 200 Air Squats for timeRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Fitness Back Squat (5 x 7 across) Sport Squat Snatch (3 RM) WOD Metcon (Time) “Charlie Brown” 3 RFT: 15 OHS, 135/95 30 Abmat Sit up 45 KBS, 53/35Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (3×10) WOD Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Overhead Squats (95/65) Pull upsRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP Teams of 3 complete: 10 Rope Climbs, 15′ 30 Thrusters, 135/95 50 Power Cleans, 135/95 *400m Run Two athletes begin on the rope and barbell, while the third team member sets of for a 400m...Read More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Back Squat (10×2 @60% + Band) Glute-Ham Raises (3 x ME) Prowler Push (200m AHAP)Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 21-15-9 Dead Lift, 275/185 Box Jumps, 30/24″ Fitness Metcon (10 Rounds for reps) 10 Minute EMOM: OM: 10-20 Push ups EM: 10-20 Toes to BarRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) “Shlitz” 4 RFT: 400m Run 4 Muscle ups 40 Double unders Weightlifting Front Squat (7×5 Across)Read More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (9×3 @50% + Band) 3 Sets Wide Grip 3 Sets Medium Grip 3 Sets Close Grip Assistance Bamboo Bar Bench Press (3x ME) Bent Over Row (3×8) Metcon (Time) 150 face pull apartsRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of Two: 5 Rounds For Time 10 Power clean, 185/135 20 Front squat 10 Jerks After each round your team must do a total of 40 BurpeesRead More