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

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Front Squat (3RM) Assistance Good Mornings (3×8) Bulgarian Split Squats (3×10) 3 sets of 10 (per leg) We will be using db for today () Metcon (Time) Banded Leg Curls x 100Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Push Jerk (3×3) Sport Metcon (Weight) 1 RM Weighted Pull up Strict HSPU (Max Effort ) Metcon (AMRAP – Reps) Max Double Under’s in 2 Minutes Fitness and Sport 500m Row (Time) Max Effort 500m Row Metcon (AMRAP – Reps) 5 Minutes Max Effort WallballsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (5×5) WOD Metcon (AMRAP – Rounds and Reps) Till death do us part: Teams of two Death by Thrusters, 135/95Minute 1: 1 Thruster Minute 2: 2 Thrusters Minute 3: 3 Thrusters Minute 4: 4 Thrusters Partners will work together to accumulate the reps for that minute. Your team is done with the WOD when you can no longer complete the rep number designated for that round. The Thruster is intended to be heavy, take this opportunity to challenge yourself and push outside your comfort zoneRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (30 Rounds for reps) 30 Minute EMOM: Odd: 15 Calorie Row Even: 15 Burpees Gymnastics Metcon (7 Rounds for reps) 7 Sets of: 8 Unbroken Chest to bar pull-ups :40 rest between setsRead more