Announcements * Schedule Update * The last class of the day on FRIDAY (12/1) will be the NOON CLASS. WOD spaces will be cleaned and equipment set up for that night’s Friday Night Fights event. Please plan gym visits accordingly and we hope to see as many of you there as possible for the big event! Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 90 Seconds x 8: 2 Snatch Balance @ 70% 1rm Snatch, Climbing [Scale 1]: 2 Snatch Balance @ 70% 1rm Snatch, Across [Scale 2]: 2 Snatch Balance @ Moderate Weight Snatch Balance (8 x 2 @ 70% 1rm Snatch) Workout of the Day Metcon (Time) 3 Rounds of: 10 Squat Snatch (155/105) 20 Burpees [Scale 1]: 3 Rounds of: 10 Squat Snatch (115/75) 20 Burpees [Scale 2]: 3 Rounds of: 10 Dumbbell Hang Squat Snatch (45/35) 12 BurpeesRead more

Announcements * Schedule Update * The last class of the day on FRIDAY (12/1) will be the NOON CLASS. WOD spaces will be cleaned and equipment set up for that night’s Friday Night Fights event. Please plan gym visits accordingly and we hope to see as many of you there as possible for the big event! Albany CrossFit – Albany CrossFit: WOD – (Be)tter Skills Practice Metcon (AMRAP – Reps) On the Minute x 9: Minute 1, :45 Inchworm Push-Ups Minute 2, :45 Double Unders Minute 3, :45 Alternating Pistols * Repeat [Scale 1]: Double Under Attempts Scaled Alternating Pistols [Scale 2]: Single Unders Alternating Lunges Workout of the Day 20 Minute Time Cap. Strive to complete rowing sets in at least 2 minutes. Metcon (Time) 5 Rounds of: 30/20 Calorie Row 30 GHD Sit Ups [Scale 1]: 4 Rounds of: 30/20 Calorie Row 30 V-Ups [Scale 2]: 4 Rounds...Read more

Announcements * Schedule Update * The last class of the day on FRIDAY (12/1) will be the NOON CLASS. WOD spaces will be cleaned and equipment set up for that night’s Friday Night Fights event. Please plan gym visits accordingly and we hope to see as many of you there as possible for the big event! Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day Every 2 Minutes for 14 Minutes: 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk * Climbing – base starting weight off 80% 1rm weakest movement. [Scale 1]: Across – no weight increases. [Scale 2]: 1 Thruster + 1 Push Press + 1 Push Jerk * Climbing – start at a weight that allows for awesome technique. .com Overhead Complex 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk After Party 4...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Skills Practice Rowling (No Measure) 5 Frames – The goal is to stop exactly at 100m. – Full strokes only. – Once you stop you may not row again. – A body weight movement is designated after each Frame. – A strike on the last frame allows you to row agin and replace a low score. – High score wins Workout of the Day Metcon (AMRAP – Reps) Three 5 minute rounds for max reps at each station: From 0:00-2:00, Row 400m Double Unders From 2:00-3:00, Dumbbell Push Jerks (35/25 per hand) From 3:00-4:00, Pull-Ups From 4:00-5:00 Dumbbell Hang Squat Cleans (35/25 per hand) * Rest 5 Minutes between rounds. [Scale 1]: Dumbbells (25/20 per hand) Double Unders or Double Under Attempts [Scale 2]: 200m Row Single Unders Ring Rows Dumbbells (20/15 per hand)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 10k Row (Time) Max Effort 10k Row[Scale 1]: No Change [Scale 2]: Max Distance in 40 Minutes.Read more