Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Sunday 60” 10-20-30: Single Arm Alternating Dumbbell Power Snatches Single Arm Dumbbell Hang Clean and Jerks Bike Calories Dumbbell: 50/35Choose a dumbbell weight that you could power snatch for 25+ reps unbroken when fresh.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Team Barbara” Teams of 2 AMRAP 20: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air SquatsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH Clean, Squat, Jerk Complex (1×3) 1 Power Clean, 1 Front Squat, 1 Push Jerk 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Wise Men” AMRAP 3: Max Rounds of “”Macho Man”” (135/95)“Macho Man”=3 Power Cleans, 3 Front Squats, 3 Push Jerks. Goal is to complete 6+rounds Metcon (AMRAP – Rounds and Reps) “Wise Men” AMRAP 3: Max Rounds of “”Macho Man”” (155/105)Goal is to complete 4+rounds Metcon (AMRAP – Rounds and Reps) “Wise Men” AMRAP 3: Max Rounds of “Macho Man” (185/135)Goal is to complete 3+roundsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Ground Ball” AMRAP 18: 100′ Walking Lunge 1 Rope Climb 15 Slam Balls (30/20) 1 Rope ClimbChoose a rope climb variation that takes less than 30 seconds to complete for each rep.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Long Haul” 2 Rounds: 20 Push Presses (115/85) 30 Single Dumbbell Box Step-ups 40 Burpees 50/35 Calorie Row Box: 24/20 Dumbbell: 50/35Choose weights that allow you to complete the reps in 3 sets or less.Read more