Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 1k Row, followed by: 21-15-9: KBS, 70/53 Burpees Fitness Metcon (10 Rounds for reps) 10 Minute EMOM Odd: Power Clean + Hang Power Clean + 3 Front Squats – you choose the weight Even: 3-6 Pull ups Sport Metcon (10 Rounds for reps) 10 Minute EMOM Odd: Power Clean + Hang Squat Clean + 3-5 Front Squats – you choose the weight Even: 3-6 Muscle upsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of Two for Time: 100 Air Squats (One partner must be in the bottom of their air squat while the other partner does their air squats) 100 Hang Power Cleans, 135/95 100 Push ups (One partner must be in the plank position while the other partner is doing their push ups) 100 Deadlifts, 135/95 100 Burpee over bar 100 Calorie RowRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 3 Rounds for Time: 10 Front Squats, 185/135 20 C2B Pull ups 50 Double unders Fitness Metcon (No Measure) Skill Work: Spend 10 Minutes working on Double Unders Sport Metcon (7 Rounds for reps) 2. C2B Accessory Work 7 sets of the following pull up complex: Guys: 3 Strict C2B Pull ups + 3 Strict Pull ups + 3 Kipping C2B Girls: 2 Strict C2B Pull ups + 2 Strict Pull ups + 2 Kipping C2B Metcon (Time) Skills: 10×35 unbroken Double Unders for timeRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) For Time: 800m Run 20 Power Snatches, 115/80 800m Run Fitness Push Press (5×3, climbing) Sport Metcon (8 Rounds for reps) 8 Minute EMOM Snatch Min 1: 50# under 1RM Min 2: 40# under 1RM Min 3: 30# under 1RM Min 4: 20# under 1RM Min 5: 50# under 1RM Min 6: 40# under 1RM Min 7: 30# under 1RM Min 8: 20# under 1RMRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Hang Power Clean (5 RM) WOD Metcon (Time) 5 Rounds For Time: 5 Front Squats, 165/115 10 Burpee over Bar 20 Calorie RowRead more