Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Deadlift (9 x 3 @ 60% + Band) Assistance Glute-Ham Raises (3 x 10) Prowler Push (400m AHAP)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Front Squat (7 x 5) Sport Metcon (7 Rounds for weight) 7 Minute EMOM: 3 TnG Power Cleans, start at 60# under your 1RM and add 5# each minute. WOD Metcon (AMRAP – Reps) Teams of 2 complete as many reps as possible in 5 mins at each station Station 1: Wall Balls, 20/14 Station 2: Pull ups Station 3: Push Press, 95/65 Station 4: Burpee over bar Rest 1 Minute between stationsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Satan’s Whiskers (Time) 3 Rounds for Time: 10 C2B Pull ups 10 Front Squats, 165/115 10 Burpees Weightlifting Bent Over Row (4×10)Read more

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (10 x 3 @ 55% + Band ) Assistance Db Floor Press (4 x 10 ) Dumbbell Incline Bench Press (3 x ME) Tate Presses (3 x 15)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Front Squat (5×7 across) Sport Low Hang Snatch (Heavy Single ) Work up to a heavy Squat Snatch from the low hang (below knees) WOD Sugar Daddy (Time) 21-15-9 Dead Lifts, 225/155 400m Run after each roundRead more