Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Front Squat (10 x 3 across) WOD Metcon (Time) The Good Life 3 Rounds for Time: 500m Row 12 Burpees 21 Box Jumps, 24/20 – Games StandardRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Bear Complex Power Clean Front Squat Push Press Back Squat Second Push PressBuild up to a 1 RM of the bear complex The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead more

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Deadlift (9 x 3 @ 60% + Band) Assistance Glute-Ham Raises (3 x 10) Prowler Push (400m AHAP)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Front Squat (7 x 5) Sport Metcon (7 Rounds for weight) 7 Minute EMOM: 3 TnG Power Cleans, start at 60# under your 1RM and add 5# each minute. WOD Metcon (AMRAP – Reps) Teams of 2 complete as many reps as possible in 5 mins at each station Station 1: Wall Balls, 20/14 Station 2: Pull ups Station 3: Push Press, 95/65 Station 4: Burpee over bar Rest 1 Minute between stationsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Satan’s Whiskers (Time) 3 Rounds for Time: 10 C2B Pull ups 10 Front Squats, 165/115 10 Burpees Weightlifting Bent Over Row (4×10)Read more