Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (10 x 3 Across) WOD Metcon (Time) Snake Bite 21-15-9 Squat Snatches, 95/65 C2B Pull upsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of Three 150 Double Under buy in then… 3 Rounds 50 Wallballs, 20/14 75 Push ups 50 Box Jumps, 24/20 400m Prowler Push (empty prowler) 150 Double Under buy out after you have completed all three rounds *One Partner working at a time*Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Front Squat (7 x 5 Across) WOD Metcon (15 Rounds for reps) 15 Minute EMOM Min 1: 6 Sumo Dead Lifts at 60% of 1RM Min 2: :40 Hollow Hold Min 3: 10 Strict TTBRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 3 Rounds For Time: 10 Clean and Jerks, 135/95 400m Run Gymnastics Metcon (7 Rounds for reps) C2B Progression 7 sets of 7, :60 rest between setsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (5 x 7 across ) WOD Metcon (Time) “The Admiral” 3 Rounds For Time: 20 Burpee Pull ups – bar should be about 6′ above max reach 20 Front Squats, 155/105 20 Box Jumps, 24/20″ – games standardsRead more