Albany CrossFit – Albany CrossFit: WOD – (Be)tter Warm-Up “Roxanne” by The Police Skills Practice Hang Power Snatch – Dumbbell First, Barbell Second MED Ball Clean Lectures: Measurable, Observable, Repeatable – Compare scores from Day 1. GROUP PHOTO!!! Fit Aid Party Upstairs Workout of the Day Bootcamp (AMRAP – Rounds and Reps) 6 Minute AMRAP of: 12 Air Squats 9 AB Mat Sit-Ups 6 Pull-Ups [Scale 1]: No Change [Scale 2]: 6 Minute AMRAP of: 12 Air Squats 9 AB Mat Sit-Ups 6 Ring RowsRead more

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 20 Minutes to practice using the Axle and build to a heavy unbroken 3 repetitions. Axle Deadlift (Heavy Unbroken 3 Repetitions) Conditioning Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP of: 3 Deadlifts (275/185) 7 Dumbbell Push Press (50/35 per hand) [Scale 1]: 5 Minute AMRAP of: 3 Deadlifts (185/125) 7 Dumbbell Push Press (40/30 per hand) [Scale 2]: 5 Minute AMRAP of: 3 Deadlifts (115/75) 7 Dumbbell Push Press (25/15 per hand)Read more

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 Skills Practice CrossFit Warm-Up (No Measure) 3 Rounds, 10-15 Repetitions of: :15 to :30 Sampson Stretch Overhead Squats* Sit-Ups Back Extensions Pull-Ups Dips * Start with a PVC pipe on the OHS and then increase the weight each round. [Scale 1]: 5-8 Repetitions of: :15 to :30 Sampson Stretch Overhead Squats Sit-Ups Good Mornings Chin Ups Matador Dips [Scale 2]: 8-12 Repetitions of: :15 to :30 Sampson Stretch Overhead Squats w/ PVC AB Mat Sit-Ups Good Mornings w/ PVC Ring Rows Push-Ups Conditioning Metcon (AMRAP – Rounds and Reps) 12 Minute...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Warm-Up World’s Greatest Stretch x 3 / Side Skills Practice Kettlebell Swings – Russian – American Rowing Lecture: Community / Social Media Workout of the Day 10 Minute Time Cap. 2k Row (Time) Max Effort 2k Row[Scale 1]: 1,600m Row [Scale 2]: 1,200m RowRead more

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