Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 12 Rounds for Time: 5 HSPU 11 Power Snatches, 95/65 Fitness Back Squat (4×4) Sport Clean and Jerk (3×3 – no drops)Read more

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Back Squat (1 RM ) Deadlift (1 RM)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Push Jerk (5×3 across) Build up to a heavy set of 3 that you can hit for all five sets. Try to shoot for 85-90% of your 1RM *20 Minute time cap WOD Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD 5k Run (Time) Max Effort 5k RunRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 21 Power Snatches, 115/80 21 Barbell Burpees 15 OHS, 115/80 15 Barbell Burpees 9 Squat Snatches, 115/80 9 Barbell Burpees Gymnastics Metcon (7 Rounds for reps) 7 Sets of 7 Unbroken C2B Pull-ups, 1 minute rest in between roundsRead more