Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (3 RM) WOD Metcon (Time) Teams of Two 21-15-9-15-21 Overhead Squats, 95/65 Box Jumps, 24/20After each round, both partners must do 5 lateral burpee over barRead more

Main – WOD – (Be)tter View Public Whiteboard Fitness and Sport Weightlifting Athletes will choose one movement from the weightlifting portion and build up to a heavy single that they can perform for 3 sets. So you have the choice of doing either the front squat, push press, or thruster. I highly recommend picking your weakest movement and trying to build up strength for that movement. Front Squat (3×1) Push Press (3×1) Thruster (3×1) WOD Metcon (Time) 5 Rounds for Time: 200m Run 40 Double Under’s 10 Kb Swings, 70/53Read more

Main – WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 21-15-9 Deadlifts (225/155) 400m Run Sport Muscle Snatch Work up to a heavy Muscle Snatch Snatch Balance Work up to a heavy snatch balance Squat Snatch Workup to a heavy snatch Fitness Clean Complex Power Clean + Hang Squat Clean (above knees) + Low Hang Squat Clean (below knees)Read more

Main – WOD – (Be)tter View Public Whiteboard WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders Gymnastics Metcon (6 Rounds for reps) Every Minute on the Minute for 6 Minutes: 7 Chest to Bar Pull-Ups (Unbroken)Read more

Main – WOD – (Be)tter View Public Whiteboard Fitness Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Sport Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsRead more