Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Perfect Bar” Teams of 3 For Time (30 Minute Cap): 120 Deadlifts (155/105) 600 Meter Run 90 Hang Power Cleans (155/105) 600 Meter Run 60 Push Jerks (155/105) 600 Meter Run 150/105 Calorie Assault Bike 60 Push Jerks (135/95) 600 Meter Run 90 Hang Power Cleans (135/95) 600 Meter Run 120 Deadlifts (135/95) 600 Meter RunSubstitute 750 meter row for the 600 meter run. Barbell weight should allow you to 5-7 push jerks unbroken first half and 7-12 in the second half.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Water Weight” 3 Rounds: 25 Overhead Squats (75/55) 15 Chest to Bar Pull-ups 25/18 Calorie Row 15 Burpee Box Jumps (24/20)Choose an overhead squat weight you can complete in 1-3 sets.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Punching Bag” 5 Rounds x AMRAP 3: 10 Slam Balls (30/20) 20 Double Unders 10 Slam Ball Reverse Lunges (30/20) 20 Double UndersYour final score is the lowest score of 5 rounds.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) The gym is closed Christmas Day. Here is a WOD you can do at home: “Home Alone” AMRAP 19: 12 Burpees 25 Air SquatsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “12 Days of CrossFit” For Time: 1 Thruster (135/95) 2 Hang Power Cleans (135/95) 3 Deadlifts (135/95) 4 Burpees 5 Toes to Bar 6 Box Jumps (24/20) 7 Hand Release Push-ups 8 Reverse Lunges 9 Kettlebell Swings (53/35) 10 AbMat Sit-ups 11 Wallballs (20/14) 12 Calorie Assault BikeRead more