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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Old MacDonald” 5 Rounds: 100 Meter Farmers Carry (53’s/35’s) 30 AbMat Sit-ups 20 Slam Balls (30/20)Looking for these 5 rounds to take somewhere between 20-30 minutes to complete.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH Pausing Overhead Squat Build to a heavy single with a 3 second pause 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Double Jointed” AMRAP 16: 15 Overhead Squats (95/65) 30 Double Unders 15 Deadlifts (95/65) 30 Double UndersExpect to complete 3-4+ rounds.Read more