Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Sumo Deadlift (4 RM) Assistance Good Mornings (3×8) Death March (10 Minute Max Distance )Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Front Squat (5×7 Across) Sport Clean and Jerk (1 RM) WOD Metcon (Time) “Harley” 6 RFT: 13 Thrusters, 95/65 14 Pull upsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Weightlifting Push Press (5 RM) WOD Metcon (Time) 4 Rounds For Time: 12 HSPU 15 Burpees 18 Push Press, 95/65 21 Front Squats, 95/65Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) “Mini Boat Race” 3 RFT: 200m Row 200m Run 2 minute rest between rounds Metcon (Time) 21-15-9 of: TTB Burpee to target Power Snatch, 75/55 Box Jump, 30/24″ Sport Squat Clean (3 RM Unbroken) Work up to a 3-rep Unbroken Hang Squat CleansRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 5 Rounds for Time: 7 Muscle ups 11 Thrusters, 155/105 Metcon (7 Rounds for reps) C2B Progression 7 sets of 10, :40 rest between setsRead more