Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Badger (Time) Three Rounds for time of: 30 Cleans, 95# 30 Pull-ups Run 800 metersRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 7 Power Cleans, 135/95 7 Burpees 200m RunRead more

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Floor Press (2 RM) Assistance Db Floor Press (3×12) Db rollback extensions (4×10) Metcon (Weight) Wide Grip Bamboo Bar holds 3×1 Minute holds(slowly move the bar through range of motion, without locking out or touching your chest)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Reps) TEAMS of 2: 15 Minute AMRAP Partner One does AMRAP Wall Balls, while partner Two does a 60m farmer carry with 2 KB, 70/53. Once partner two returns from the farmer carry the teammates switch roles. Keep a running count of your wall balls as a team. Gymnastics Metcon (7 Rounds for reps) C2B Progression 7 sets of 9 unbroken C2B, 1 minute restRead more