Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 30-20-10 Power Snatch, 95/65 Calorie Row Metcon (10 Rounds for weight) 10 Minute EMOM: 2 Strict PressRead More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Sumo Deadlift (4 RM) Assistance Good Mornings (3×8) Death March (10 Minute Max Distance )Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Front Squat (5×7 Across) Sport Clean and Jerk (1 RM) WOD Metcon (Time) “Harley” 6 RFT: 13 Thrusters, 95/65 14 Pull upsRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Push Press (5 RM) WOD Metcon (Time) 4 Rounds For Time: 12 HSPU 15 Burpees 18 Push Press, 95/65 21 Front Squats, 95/65Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) “Mini Boat Race” 3 RFT: 200m Row 200m Run 2 minute rest between rounds Metcon (Time) 21-15-9 of: TTB Burpee to target Power Snatch, 75/55 Box Jump, 30/24″ Sport Squat Clean (3 RM Unbroken) Work up to a 3-rep Unbroken Hang Squat...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 5 Rounds for Time: 7 Muscle ups 11 Thrusters, 155/105 Metcon (7 Rounds for reps) C2B Progression 7 sets of 10, :40 rest between setsRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 3 Rounds for Time: 75 Double unders 50 Squats 25 Cal Row Metcon (14 Rounds for reps) 14 Minute EMOM Odd: 5 Front Squats – you choose the weight Even: 10 Strict Toes to BarRead More

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (2 RM ) 2 RM Pin Press Assistance Incline Db Press (3×2 Minutes) Db Row (3×8) Metcon (Time) 100 Banded Tricep pushdowns (each arm)Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (3×3) WOD Metcon (Time) Teams of Two 21-18-15-12-9-6 Kb Swings, 70/53 Push ups 50m Prowler Push after each Round, 160/120 *You can split up reps however you want. However, on the prowler push each partner must push the prowler 25 metersRead More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) “Macho Man” EMOM for as long as possible: 3 Power Cleans + 3 Front Squats+ 3 Jerks, 185/135 If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would...Read More