Tuesday 122915

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

View Public Whiteboard


Build to a heavy unbroken set of 5 reps in 15 minutes.

* Compare scores to 11/16/15

5RM: Power Clean

Workout of the Day

* 20 Minute Time Cap

T.U.P. (Time)

15-12-9-6-3 of:

Power Cleans (135/95)


Front Squats (135/95)


[Scaling Suggestions]:

[Scale 1]:

Barbell Movements (115/75)

Pull-Ups – Same as RX

[Scale 2]:

Barbell Movements (75/55)

Barbell Pull-Ups (Reps: 12-9-6-3-1)

U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.