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albany boot camp
WOD 21-15-9 Row For Calories Power Clean (135/95) 12 minute time cap   Fitness Pistol progression work   Sport Work on Pistols for 10 minutes   25 Days of Christmas Max effort Overhead Plate Hold (45/25)  
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WOD "Barbara" 5 RFT: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats Rest EXACTLY 3 minutes between rounds. Post score as total time including rest.   Fitness 5 minutes Max Effort American Kb Swings (53/35) Sport Snatch Skills 5 sets of:  Pausing Snatch Dead (pause for 2 seconds at: knees, mid-thigh, and pockets) +...
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WOD Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters (100/65) 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270...
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WOD For time: 25 Burpees 3 Rounds For Time: 10 Deadlifts (275/185) 50 Double unders Then: 25 Burpees  12 minute time cap    WOD Strategy: This workout will be an all out sprint. The first 25 burpees should be done at a moderately fast pace. During this first set, focus on breathing and continuously moving....
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At Albany CrossFit I like the quality of coaching, the attention to detail in teaching form, the general friendliness of the people you run into on any given day. But it's the results that keep me coming back. You put in as much as you want to get out of it. From general wellness to...
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