Announcements
Class is canceled on SUNDAY 1/17. The CrossFit space will be in use for the Attitude Nation Weightlifting seminar.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
Candy (AMRAP – Rounds and Reps)
12 Minute AMRAP,
In Teams of 2:
3 Box Jumps (30/24)
6 Burpees
9 Pull-Ups
* Rest 2 Minutes then,
12 Minute AMRAP,
In Teams of 2:
3 Toes To Bar
6 Push Ups
9 Wall Balls (20/14)
* One partner completes a full round before switching.
[Scaling Suggestions]:
[Scale 1]:
12 Minute AMRAP,
In Teams of 2:
3 Box Jumps (24/20)
6 Burpees
9 Pull-Ups
* Rest 2 Minutes then,
12 Minute AMRAP,
In Teams of 2:
3 Toes To Bar
6 Push Ups
9 Wall Balls (20/14)
[Scale 2]:
12 Minute AMRAP,
In Teams of 2:
3 Box Jumps (20/12)
6 Squat Thrust
9 Ring Rows
* Rest 2 Minutes then,
12 Minute AMRAP,
In Teams of 2:
3 Knee Tucks
6 Push Ups
9 Wall Balls (14/10)
After Party
The Junkyard Dog (AMRAP – Rounds)
In Teams of 2,
5 Minute AMRAP of:
Part A.
2 Partner Triple Jumps
Part B.
2 Partner Jump Overs + Crawl Under
* 1 Partner completes all of Part A., then Partner B completes Part A. Both partners then move on and complete all of Part B before returning back to Part A.