Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (5×5) WOD Metcon (AMRAP – Rounds and Reps) Till death do us part: Teams of two Death by Thrusters, 135/95Minute 1: 1 Thruster Minute 2: 2 Thrusters Minute 3: 3 Thrusters Minute 4: 4 Thrusters Partners will work together to accumulate the...Read More
Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (8×3) Speed Bench: 8×3 @ 55% + Band Tension Metcon (Weight) 3 Rounds: Db Floor Press x 20 JM Presses x 20 Tate Presses x 20Movements will be done one after another. After you go through all three movements then you can rest. Metcon...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Fitness Metcon (14 Rounds for reps) 14 Minute EMOM: Odd: 5 Back Squats Even: 5 Strict Press Sport High-Hang Snatch (7×1) Start with a vertical torso and bar at...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Pausing Front Squat (4×4) Pause at the bottom of each front squat for 3 seconds WOD Metcon (Time) 21 HSPU 400m Run 15 HSPU 400m Run 9 HSPU 400m RunRead More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of 3 One athlete works at a time: 100 Pull ups 100 Burpees 100 Box Jumps, 24/20 100 KBS, 70/53 100 Box Jumps, 24/20 100 Burpees 100 Pull upsRead More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) For Time: 1k Row 15 Clean and Jerks, 135/95 100 Air Squats Gymnastics Metcon (7 Rounds for reps) 7 sets of 8 Unbroken Chest to Bar pull-ups, 1 minute rest in between setsRead More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsAs soon as the 20 minute clock expires, you and your partner will move immediately onto Karen. Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Read More
