Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) “Ham Sandwich” 50 Wall Balls, 20/14 25 Deads, 245/165 50 Wall Balls, 20/14 After 60 seconds EMOM perform 5 burpees Fitness Front Squat (3×3 across) Sport Squat Snatch (5×2)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (14 Rounds for reps) 14 Minute EMOM OM: 20 Wall Balls EM: 40 Double Under’s Metcon (14 Rounds for reps) 14 Minute EMOM: OM: 3-5 Push Presses EM: 15 Kb Swings, 70/53Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of 3 complete: 100 Calorie Row – each must do at least 15 cals 100 Box Jump Overs, 24/20 100 Thrusters, 95/65 100 TTB 100 Thrusters 100 BJO 100 Cal Row- each must do at least 15 calsRead more

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (8×3) 8 Sets of 3 reps @ 50% of 1RM + 30# Chains: 3 Sets Wide Grip 2 Sets Medium Grip 3 Sets Close Grip Assistance Tate Presses (3×10) 3 Sets of 10 Incline Tate presses Bent Over Row (4×12) Metcon (AMRAP – Reps) 4 Minutes Max Effort Hand Release Push upsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 3 Rounds for Time: 800m Run 21 Power Cleans, 155/105 Sport Metcon (7 Rounds for reps) C2B Progression: 7 Sets of 10, 1 minute rest between setsRead more