Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Weight) Six Flags Every 3:00 x 6 Rounds: 15/12 Calorie Assault Bike 30 Double Unders 3 Power Snatches Build in Power Snatch WeightScore for the day is the heaviest set of 3 power snatches. 🏋🏼‍♂️ STRENGTH Power Snatch (1×3)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) Overkill 21-15-9: Double Dumbell Power Cleans (50’s/35’s) Box Jump Overs (24″/20″) Double Dumbbell Front Squats (50’s/35’s) Toes to BarChoose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Clorox” 3 Rounds: 40/30 Calorie Assault Bike 30 Goblet Reverse Lunges (53/35) 20 Power Cleans (95/65)Choose a kettle bell weight that you can complete in 2 sets within the workout. Choose a barbell weight here that allows the 20 reps to be completed in 1-3 quick sets of ‘touch and go’ reps.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) PowerPoint Teams of 3 For Time (30 Minute Cap): 75 Power Snatches (95/65) 75/50 Calorie Row 50 Power Snatches (115/85) 50/35 Calorie Row 25 Power Snatches (135/95) 25/20 Calorie Row 15 Rope Climbs (15′) 25 Power Snatches (135/95) 25/20 Calorie Row 50 Power Snatches (115/85) 50/35 Calorie Row 75 Power Snatches (95/65) 75/50 Calorie RowLightest Bar: A weight you could cycle for 21+ reps unbroken when fresh. Middle Bar: A weight you could cycle for 15+ reps unbroken when fresh. Heaviest Bar: A weight you could cycle for 10+ reps unbroken when fresh.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Reps) “4-Wheel Drive” 5 Rounds: AMRAP 4: 21/15 Calorie Assault Bike 15 Burpee Box Jumps (24″/20″) Max 10 Meter Shuttle Runs Rest 4 Minutes Between RoundsRecord total shuttle runs for each round, as your score is lowest number of the 5 rounds.Read more