Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Goat Day (AMRAP – Reps) On the Minute x 20: Odd Minutes – Goat 1 Even Minutes – Goat 2 “Goats” are skills we don’t like / are not very good at. Choose 2 skills you need to work on and perform 5-8 QUALITY reps each minute.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Reps) “Tri Sprint Intervals V2” 5 Rounds: AMRAP 4: 30 Shuttle Runs (10 Meters) 20/15 Calorie Bike Max Calorie Row Rest 4 Minutes Between RoundsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH Push Jerk (1×3 Max) 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) “Bruiser” AMRAP 12: 15 Push Jerks (115/85) 30 Air Squats 60 Double Unders Kilos: 52/38Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutes Metcon (AMRAP – Reps) “9 Volt” AMRAP 9: 2 Kettlebell Swings (53/35) 2 Box Jumps (24/20) 4 Kettlebell Swings (53/35) 4 Box Jumps (24/20) …. Increase By (2) Reps Until the FinishRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Crunchin’ Numbers” 4 Rounds: 30/21 Calorie Bike 30 Slamballs (30/20) 30 AbMat Sit-upsRead more