Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 3 Rounds For Time: 400m Run 21 Burpees Fitness Front Squat (4×4) Sport Metcon (7 Rounds for weight) 7 Minute EMOM: 2 Hang Squat Cleans Drop after each rep so each rep can be done as a singleRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) 20 Minute Partner AMRAP: 2 Squat Snatches, 165/105 4 Deficit HSPU, 5″/3″ 6 Muscle Ups 8 Squat Cleans, 165/105 10 Burpee Box Jumps, 24/20This WOD will have an Rx plus option. To do the WOD Rx plus you and your partner must do strict HSPU (without a deficit)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) Complete 100 Double Under’s then 3 Rounds For Time: 15 Deadlifts, 225/155 21 Toes to Bar After Finishing all 3 Rounds complete another 100 Double Under’s Fitness Front Squat (5×5) Sport Clean Complex (1RM) Work up to a heavy set of: Power Clean+ Hang Squat Clean+ Squat Clean Squat Clean (5×1) Use the same weight you hit for the complex aboveRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Badger (Time) Three Rounds for time of: 30 Cleans, 95# 30 Pull-ups Run 800 metersRead more