Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) For Time 1 mile Run 50 Wall Balls, 20/14 40 BJ, 24/20 30 Burpees 20 Power Snatches, 95/65Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (1 RM) WOD Metcon (Time) Row 500m easy 500m hard 500m easy 500m hard This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Push Press (10 RM) Metcon (Time) 21-15-9 Squat Cleans, 95/65 HSPU Box Jumps, 24/20″Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) “Team DT” 5 rounds for time of: 12 Dead Lifts, 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105 One athlete completes all of the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps. That is one full round There Will be an Rx plus option. To qualify for Rx plus you must complete the WOD using 185/135#Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Front Squat (1 Front Squat Across) EMOMx10 1 Front Squat, Across WOD EMOMx14 Odd: Power Snatch+Hang Squat Snatch+Squat Snatch Even: 3-6 Muscle ups Snatch Complex (As Heavy as possible) Power Snatch+Hang Squat Snatch+Squat Snatch Muscle-ups (3-6 reps)Read more