Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH Front Squat (1×3) Build to a heavy set of 3 in 15 minutes, 7-10 sets. 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Geico” AMRAP 15: 60 Double Unders 30/21 Calorie Assault Bike 15 Front Squats (155/105)Look to complete around 3 rounds, with a weight you can complete in 2-3 sets.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Lead Foot” AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups Rest 4 Minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar Rest 4 Minutes AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-upsA good scoring goal to shoot for on each round is: 1st AMRAP: ~1 Round 2nd AMRAP: ~1+ Round 3rd AMRAP: ~1.5 RoundsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH Overhead Squat (1×1) 15 minutes to build to a heavy single off the rack. 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Power Move” AMRAP 10: 6 Power Snatches (95/65) 9 Overhead Squats (95/65) 12 Box Jumps (24/20)Look to complete around 4+ rounds and do the overhead squats unbroken.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Walk the Walk” For Time: 75/55 Calorie Assault Bike 150′ Walking Lunge 75 AbMat Sit-ups 150′ Walking Lunge 75/55 Calorie Assault BikeLooking for this workout to take somewhere in the 15-20 minute range to complete.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Hot & Heavy” Teams of 3, AMRAP 30: 60 Calorie Row 50 Pull-ups 40 Power Cleans 30 Thrusters Round 1: 95/65 Round 2: 115/85 Round 3: 135/95 Round 4: 155/105 Round 5: 175/115One athlete works at a time in this AMRAP 30 team workout. Teams must complete all reps at one station before moving to the next.Read more