Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Moscow Mule” On the 4:00 x 6 Rounds: 15 Russian Kettlebell Swings (70/53) 50′ Walking Lunge 15/12 Calorie Assault BikeChoose a weight here that allows you to complete the 15 reps in 1 set. The slowest of the 6 rounds is your score in WODify.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Venti” AMRAP 20: 20 Wallballs (20/14) 20 Single Arm Dumbbell Power Snatches (50/35) 20 Box Jumps (24/20) 20 Single Arm Dumbbell Push Presses (50/35) 20/15 Calorie RowChoose a dumbbell weight that you can do 30 unbroken snatches when fresh.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH Bench Press (1×3) 🔥 CONDITIONING Metcon (AMRAP – Reps) “Swole Cycle” Tabata Intervals: Strict Pull-ups Bike Calories Push-ups Bike CaloriesRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 15 Mins. to build to a heavy single. Hang Squat Clean Conditioning Metcon (AMRAP – Reps) AMRAP 9: 30 Double Unders 1 Hang Squat Clean (135/95) 30 Double Unders 2 Hang Squat Cleans (135/95) 30 Double Unders 3 Hang Squat Cleans (135/95) * Add 1 hang squat clean each round until time runs out. The score is the total number of cleans done.Read more