Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (8×3) Speed Bench: 8×3 @ 55% + Band Tension Metcon (Weight) 3 Rounds: Db Floor Press x 20 JM Presses x 20 Tate Presses x 20Movements will be done one after another. After you go through all three movements then you can rest. Metcon (Time) Banded Tricep Pushdowns x 100 (each arm)complete 100 pushdowns per arm for time. Try to get through all 200 as fast as possibleRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Fitness Metcon (14 Rounds for reps) 14 Minute EMOM: Odd: 5 Back Squats Even: 5 Strict Press Sport High-Hang Snatch (7×1) Start with a vertical torso and bar at the pocketsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Pausing Front Squat (4×4) Pause at the bottom of each front squat for 3 seconds WOD Metcon (Time) 21 HSPU 400m Run 15 HSPU 400m Run 9 HSPU 400m RunRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of 3 One athlete works at a time: 100 Pull ups 100 Burpees 100 Box Jumps, 24/20 100 KBS, 70/53 100 Box Jumps, 24/20 100 Burpees 100 Pull upsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) For Time: 1k Row 15 Clean and Jerks, 135/95 100 Air Squats Gymnastics Metcon (7 Rounds for reps) 7 sets of 8 Unbroken Chest to Bar pull-ups, 1 minute rest in between setsRead more