Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Snack Bar” 3 Rounds: 400 Meter Run 10 Power Cleans (155/105) 500/400 Meter Row 10 Push Jerks (155/105)Expect the workout to take somewhere in the 18-25 minute range to complete, or a round every 6-8 minutes.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH Back Squat (3×5) There is the option to build up in weight or stay at the same challenging load across all 3 sets. 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Taco Bell” AMRAP 9: 35 Double Unders 25 Air Squats 15 Kettlebell Swings (53/35)The one movement we’d likely have to break up today is the kettlebell swings.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Krabby Patty” For Time: 1k Row 30 Power Snatches (115/85) 1k RowThis weight on the barbell should be something athletes could cycle for 7-10 reps when fresh.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Smash Mouth” 3 Rounds: 800 Meter Run 21/15 Calorie Assault Bike 3 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 BurpeesLooking for “Smash Mouth” to take around 20-30 minutes to complete.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Reps) “Singled Out” 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Single Arm Dumbbell Snatches (50/35) 1 Minute Box Jumps (24/20) 1 Minute Single Arm Dumbbell Hang Clean and Jerks (50/35) 1 Minute Calorie Row 1 Minute RestAthletes should choose a dumbbell weight that they can complete 20+ reps of each movement unbroken when fresh.Read more