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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Dopamine” Every 5 Minutes x 5 Rounds: 20/14 Calorie Row 20 x 10 Meter Shuttle Sprints 20/14 Calorie Assault BikeRecord the time each round takes, with your score being the slowest of the 5 rounds.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH Back Squat (3×5) 🔥 CONDITIONING Metcon (Time) “Ballroom” 27-21-15-9: Slam Balls (30/20) Wallballs (20/14)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Mile High” For Time: 800 Meter Run 50 Power Snatches (75/55) 800 Meter Run 5 Rope Climbs 800 Meter Run 50 Lateral Barbell BurpeesIf unable to run, row 1,000 meters or bike 60/40 calories.Read more