Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Speed Limit” AMRAP 15: Buy-In: 100/80 Calorie Assault Bike Directly Into… Max Rounds: 8 Burpee Box Jumps (24/20) 8 Chest to Bar Pull-upsTime cap for the bike calories will be 9 minutes, allowing at least 6 minutes to complete the scored portion of the workout.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Barbell Complex (1×6) 1 Power Clean 2 Front Squats 3 Push JerksThe 6-rep complex is designed to be completed unbroken. 🔥 CONDITIONING Metcon (Time) “Rack City” For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air SquatsChoose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets. Expect this workout to take between 5-10 minutes to completeRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Spike Ball” 3 Rounds: 100′ Walking Lunge 20 Slam Balls (30/20) 100′ Walking Lunge 20 Slam Ball Squats (30/20)Expect to complete the WOD in 12-18 minutes.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Group Hug” Teams of 3 AMRAP 30: 5 Toes to Bar 7/5 Calorie Assault Bike 5 Hang Power Snatches Weight Increases Every 6 Rounds (Twice Per Teammate): Weight 1: 75/55 Weight 2: 95/65 Weight 3: 115/85 Weight 4: 135/95 Weight 5: 155/105 (AMRAP)One athlete works at a time in this team of 3 workout. With twice as much rest as work, we’re looking to bring the intensity when it’s time to go.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Crash Test” For Time: 1,500 Meter Row 30 Deadlifts (245/165) 45 Lateral Barbell BurpeesChoose a moderate weight that allows you to complete at least sets of 3-5 reps during the workout.Read more