Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds) “Lethal Weapon” AMRAP 20: 1 Round of “The Chief” 200 Meter Run 2 Rounds of “The Chief” 200 Meter Run 3 Rounds of “The Chief” 200 Meter Run … Continue to Add 1 Round Until Cap 1 Round of “The Chief”: 3 Power Cleans (135/95) 6 Push-ups 9 Air SquatsIf unable to run: 250 meter row, 14/10 cal bike. Score this workout as total fully completed rounds + reps of “The Chief”Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Blue Steel” 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Assault Bike 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 50/35 Calorie Assault Bike 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20)Power snatch weight should be at a load you can do unbroken each set. Expected time 15-25 minutes.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH Pausing Front Squat Complex (1×2) Build to a Heavy Complex: 1 Pausing Front Squat 1 Front Squat 🔥 CONDITIONING Metcon (Time) “Four Loko” On the 4:00 x 5 Rounds: 20/15 Calorie Row 40 Double Unders 7 Front Squats (165/115)The score is the slowest time of the 5 rounds.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Part Time” 3 Rounds: 12 Lateral Dumbbell Burpees 21 Pull-ups Directly Into… 3 Rounds: 12 Alternating Dumbbell Snatches (70/50) 21/15 Calorie Assault BikeExpect this WOD take around 12-20 minutes to complete.Read more