Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of Two 5 Rounds: 10 Power Cleans, 165/115 20 Toes to Bar 30 Burpee over bar 40 Wall balls, 20/14 50 Kb Swings, 70/53Read more

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (10 x 3 ) 10 x 3 @ 60% + chains Assistance Bench Press (3 x ME @ 50 %) Tate Presses (3×12) JM Presses (3 x 12)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Back Squat (7×5 Across) Sport Clean Complex (AHAP) Power Clean + Push Press + Push Jerk + Split Jerk Work up to a heavy set. WOD Metcon (12 Rounds for weight) 12 Minute EMOM Odd: 7 Deads – you choose the weight Even: 50 Double undersRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) “Bergeron Beep Test” Every Minute, On the Minute, for as long as possible, complete: 7 Thrusters, 75/55 7 Pull ups 7 Burpees Metcon (10 Rounds for weight) Strict Press 10 Minute EMOM: 2 Strict Press Metcon (7 Rounds for reps) C2B Progression 7 sets of 6, :60 rest between setsRead more

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Back Squat (3RM) 3 Second pausing back squat Assistance Weighted Step-ups (3 Sets ME ) Hip Thrust (4 x 20 ) Metcon (Time) 200 Air Squats for timeRead more