Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 21-15-9 Dead Lift, 275/185 Box Jumps, 30/24″ Fitness Metcon (10 Rounds for reps) 10 Minute EMOM: OM: 10-20 Push ups EM: 10-20 Toes to BarRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) “Shlitz” 4 RFT: 400m Run 4 Muscle ups 40 Double unders Weightlifting Front Squat (7×5 Across)Read more

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (9×3 @50% + Band) 3 Sets Wide Grip 3 Sets Medium Grip 3 Sets Close Grip Assistance Bamboo Bar Bench Press (3x ME) Bent Over Row (3×8) Metcon (Time) 150 face pull apartsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of Two: 5 Rounds For Time 10 Power clean, 185/135 20 Front squat 10 Jerks After each round your team must do a total of 40 BurpeesRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 30-20-10 Power Snatch, 95/65 Calorie Row Metcon (10 Rounds for weight) 10 Minute EMOM: 2 Strict PressRead more