Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP: 7 Power Cleans, 135/95 7 Burpees 200m RunRead more

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Floor Press (2 RM) Assistance Db Floor Press (3×12) Db rollback extensions (4×10) Metcon (Weight) Wide Grip Bamboo Bar holds 3×1 Minute holds(slowly move the bar through range of motion, without locking out or touching your chest)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (AMRAP – Reps) TEAMS of 2: 15 Minute AMRAP Partner One does AMRAP Wall Balls, while partner Two does a 60m farmer carry with 2 KB, 70/53. Once partner two returns from the farmer carry the teammates switch roles. Keep a running count of your wall balls as a team. Gymnastics Metcon (7 Rounds for reps) C2B Progression 7 sets of 9 unbroken C2B, 1 minute restRead more

Main – Albany CrossFit: Powerlifting View Public Whiteboard Strength Front Squat (3RM) Assistance Good Mornings (3×8) Bulgarian Split Squats (3×10) 3 sets of 10 (per leg) We will be using db for today () Metcon (Time) Banded Leg Curls x 100Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Fitness Push Jerk (3×3) Sport Metcon (Weight) 1 RM Weighted Pull up Strict HSPU (Max Effort ) Metcon (AMRAP – Reps) Max Double Under’s in 2 Minutes Fitness and Sport 500m Row (Time) Max Effort 500m Row Metcon (AMRAP – Reps) 5 Minutes Max Effort WallballsRead more