Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Black and Blue 5 Rounds For Time: 10 Power Cleans, 135/95 10 Burpees Weightlifting Strict Press (2 x 20) Gymnastics Metcon (7 Rounds for reps) C2B Progression: 7 sets of 6 :50 rest between setsRead more

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Pin Press (2 RM ) Assistance Db Bench Press (3 x 8) Db Row (3 x 10 (each arm)) Metcon (AMRAP – Reps) 3 x 2 Mins Max Effort Push ups 90 seconds rest between setsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Front Squat (5 x 7 Across) Sport Power Snatch (1RM) WOD Ultimate Warrior (Time) 21-15-9 of: Thrusters, 135/95 Bar Muscle upsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Deadlift (5 x 5) WOD Metcon (Time) 3-6-9-12-9-6-3 Front Rack Lunges, 135/95 HSPURead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Metcon Metcon (7 Rounds for reps) C2B Progressions 7 sets of 6, :50 rest between sets WOD Metcon (Time) Teams of 3 complete: 50 Front Squats, 175/125 75 Box Jumps, 24/20 100 Pull ups 75 Box Jumps, 24/20 50 Front Squats, 175/125 One athlete works at a time.Read more