Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Deadlift (12 x 2 @ 50% + Band ) Good Mornings (3×8) Back Extension (3 x 15) Metcon (Weight) 800m Sled Drag (AHAP)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Back Squat (10 x 3 Across) Push Press (6 x 4 ) WOD Metcon (Time) 30 Burpee Box Jumps, 24/20 400m Run 15 Power Snatches, 135/95 800m Run 15 Power Snatches, 135/95 400m Run 30 Burpee Box Jumps, 24/20Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of Two 5 Rounds: 10 Power Cleans, 165/115 20 Toes to Bar 30 Burpee over bar 40 Wall balls, 20/14 50 Kb Swings, 70/53Read more

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (10 x 3 ) 10 x 3 @ 60% + chains Assistance Bench Press (3 x ME @ 50 %) Tate Presses (3×12) JM Presses (3 x 12)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Back Squat (7×5 Across) Sport Clean Complex (AHAP) Power Clean + Push Press + Push Jerk + Split Jerk Work up to a heavy set. WOD Metcon (12 Rounds for weight) 12 Minute EMOM Odd: 7 Deads – you choose the weight Even: 50 Double undersRead more