Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Reps) “Team Nukes” Teams of 2 complete: 8 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time) at the 8 minute mark start: 10 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time) at the 18 minute mark start: 12 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Teams of Two: 25 Minute AMRAP 25 Push ups 20 Air Squats 15 Pull ups 10 BurpeesRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Front Squat (7×5 Across) Sport Overhead Squat (1 RM) WOD Metcon (15 Rounds for reps) 15 Minute EMOM Min 1: 7 OHS with 3 second pause at the bottom, you choose the weight Min 2: :45 elbow plank hold Min 3: 7 Strict C2B Pull upsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Black and Blue 5 Rounds For Time: 10 Power Cleans, 135/95 10 Burpees Weightlifting Strict Press (2 x 20) Gymnastics Metcon (7 Rounds for reps) C2B Progression: 7 sets of 6 :50 rest between setsRead more

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Pin Press (2 RM ) Assistance Db Bench Press (3 x 8) Db Row (3 x 10 (each arm)) Metcon (AMRAP – Reps) 3 x 2 Mins Max Effort Push ups 90 seconds rest between setsRead more