Announcements Reminder! This Saturday (3/10) from 9am to 1pm we will be holding our annual Best Buddies International fundraiser WOD. There will be no regular classes on this day and open gym is cancelled. Please plan your visit accordingly and hopefully we will see you at the event! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 15 Minutes to build to as heavy a weight possible. Pauses: :5 in the Dip position :5 in the Catch position (knees must be bent). Double Paused Push Jerk (Heavy as possible with pauses) Conditioning Metcon (AMRAP – Reps) Tabata (:20 On / :10 Off x 16) Dumbbell Cleans (50/35 per hand) Dumbbell Push Jerk (50/35 per hand) * Push Press doesn’t count. [Scale 1]: Dumbbell (40/30 per hand) [Scale 2]: Dumbbell (25/15 per hand)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 20 Minutes to find 5, 3, and 1-REP Maxes. A: Strict Press (5-Rep MAX) B: Strict Press (3-Rep MAX) C: Strict Press (1-Rep MAX) Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 5 Knees to Elbow + 5 Toes to Bar 50′ Handstand Walk * Try to perform the Knees to Elbow & Toes to Bar without coming off the pull-up bar. Every 5′ on the HS Walk is a rep. [Scale 1]: Choose a number of Knees to Elbow and Toes to Bar that gives you a total of 10 reps. Example: 3 Knees to Elbow + 7 Toes to Bar. 3 Sets of: 1 Wall Walk + 4 Shoulder Taps After the 4 Shoulder Taps walk down the wall to complete the set, then repeat. [Scale 2]: 10 Minute AMRAP of: 6 Knee...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 15 Minute Time Cap. Go as heavy as possible completing 3 unbroken Squat Snatches. [Scale 1]: No Change [Scale 2]: 3 Hang Snatches Snatch (3 Unbroken Squat Snatch) Conditioning 12 Minute Time Cap. Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#[Scale 1]: 3-2-1 Muscle Ups 9-7-5 Snatch (105/75) [Scale 2]: 9-7-5 Muscle Up Transitions Hang Snatch (75/55)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Tabata! 2.0 (:20 On / :10 Off) *Perform 16 rounds of each couplet alternating movements. Couplet 1: Wall Balls (20/14) Renegade Rows (53/35 per hand) Couplet 2: Double Unders Tuck Ups Couplet 3: Sumo Deadlift High Pull (53/35) Push Ups Couplet 4: Goblet Lunge (53/35) Bicycle Crunches [Scale 1]: Wall Ball (14/10) Kettlebells (45/30) [Scale 2]: Wall Balls (10/8) Kettlebells (35/20*) *Use 20 lbs. dumbbells for the renegade row) Single Unders Non-Weighted LungesRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 12 Minute Time Cap. Record your times under one of the sections listed below and max weight clean under section D. Section A: RX Section B: Scale 1 Section C: Scale 2 Section D: MAX Clean A: Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap B: Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 35/20 lb Bar-facing burpees (stepping burpees allowed) -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If...Read more