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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Reps) Teams of 2, AMRAP 30: 80 Meter Shuttle Run, 1 Burpee Box Jump 80 Meter Shuttle Run, 2 Burpee Box Jumps 80 Shuttle Meter Run, 3 Burpee Box Jumps Box Height: (24/20)For scoring purposes, we’ll record the total number of burpee box jumps completed at the end of 30 minutes.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Mood Swing” AMRAP 16: 21/15 Calorie Assault Bike 12 Kettlebell Swings (70/53) 2 Rope Climbs (15′)Aim for 1-2 sets on the kettlebell.Read more