Tuesday 030618


This Saturday (3/10) from 9am to 1pm we will be holding our annual Best Buddies International fundraiser WOD. There will be no regular classes on this day and open gym is cancelled. Please plan your visit accordingly and hopefully we will see you at the event!

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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15 Minutes to build to as heavy a weight possible.


:5 in the Dip position

:5 in the Catch position (knees must be bent).

Double Paused Push Jerk (Heavy as possible with pauses)


Metcon (AMRAP – Reps)


(:20 On / :10 Off x 16)

Dumbbell Cleans (50/35 per hand)

Dumbbell Push Jerk (50/35 per hand)

* Push Press doesn’t count.

[Scale 1]:

Dumbbell (40/30 per hand)

[Scale 2]:

Dumbbell (25/15 per hand)

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