Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of 3 complete: 100 Calorie Row – each must do at least 15 cals 100 Box Jump Overs, 24/20 100 Thrusters, 95/65 100 TTB 100 Thrusters 100 BJO 100 Cal Row- each must do at least 15 calsRead more

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Bench Press (8×3) 8 Sets of 3 reps @ 50% of 1RM + 30# Chains: 3 Sets Wide Grip 2 Sets Medium Grip 3 Sets Close Grip Assistance Tate Presses (3×10) 3 Sets of 10 Incline Tate presses Bent Over Row (4×12) Metcon (AMRAP – Reps) 4 Minutes Max Effort Hand Release Push upsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 3 Rounds for Time: 800m Run 21 Power Cleans, 155/105 Sport Metcon (7 Rounds for reps) C2B Progression: 7 Sets of 10, 1 minute rest between setsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 1k Row, followed by: 21-15-9: KBS, 70/53 Burpees Fitness Metcon (10 Rounds for reps) 10 Minute EMOM Odd: Power Clean + Hang Power Clean + 3 Front Squats – you choose the weight Even: 3-6 Pull ups Sport Metcon (10 Rounds for reps) 10 Minute EMOM Odd: Power Clean + Hang Squat Clean + 3-5 Front Squats – you choose the weight Even: 3-6 Muscle upsRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Teams of Two for Time: 100 Air Squats (One partner must be in the bottom of their air squat while the other partner does their air squats) 100 Hang Power Cleans, 135/95 100 Push ups (One partner must be in the plank position while the other partner is doing their push ups) 100 Deadlifts, 135/95 100 Burpee over bar 100 Calorie RowRead more