Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Fitness Back Squat (5 x 7 across) Sport Squat Snatch (3 RM) WOD Metcon (Time) “Charlie Brown” 3 RFT: 15 OHS, 135/95 30 Abmat Sit up 45 KBS, 53/35Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (3×10) WOD Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Overhead Squats (95/65) Pull upsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) 25 Minute AMRAP Teams of 3 complete: 10 Rope Climbs, 15′ 30 Thrusters, 135/95 50 Power Cleans, 135/95 *400m Run Two athletes begin on the rope and barbell, while the third team member sets of for a 400m run. Only one athlete works at a time on the rope or barbell. Once the runner returns from their 400m run they can take the place of one of the original working pair. Repeat.Read more

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Back Squat (10×2 @60% + Band) Glute-Ham Raises (3 x ME) Prowler Push (200m AHAP)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 21-15-9 Dead Lift, 275/185 Box Jumps, 30/24″ Fitness Metcon (10 Rounds for reps) 10 Minute EMOM: OM: 10-20 Push ups EM: 10-20 Toes to BarRead more