Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🇺🇸 A HERO’S STORY U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division,...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Reps) Tabata 11.0 (:20 On, :10 Off x 8 for each exercise) Air Squats RUN 400m Dumbbell Push Press (35/20 per hand) RUN 400m AB Mat Sit-Ups RUN 400m Dumbbell Bent Over Rows (35/30 per hand) RUN 400m Burpees...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼♂️ SKILLS PRACTICE 🔹 Front Rack Mobility (Coach’s Choice) 🔹 Barbell Technique Practice 🔹 10 Mins. to go HEAVY: 3 Deadlifts (Overhand Grip) + 2 Squat Cleans + 1 Thruster * For a weight to count all reps must be done unbroken. 🔥 CONDITIONING...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼♂️ SKILLS PRACTICE On the Minute x 9 of: Min 1: Max Effort Double Unders Min 2: 10 to 15 Kip Swings Min 3: 10 Squat Therapy * Record total Double Unders. [SCALING]: 🔹 DU: Practice Attempts, 5 Singles + 1 Double + 5...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼♂️ SKILLS PRACTICE 12 Mins. to go HEAVY: 3 Unbroken Turkish Get-Ups / Side * Complete 3 consecutive TGU with a DB or KB on both sides for a weight to count. GOAL: Aim for 80% or more of your 1RM. Turkish Get Up...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼♂️ SKILLS PRACTICE Rowling (No Measure) 🔹 Complete 10 Frames as a class. 🔹 GOAL: To stop exactly at 100m. 🔹 RULES: * Full strokes only. * The number of meters above or below 100 contribute to the player’s score (eg. if they row...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🇺🇸 A HERO’S STORY Shane Eric Patton, Son of James J. Patton and Valerie A. Berdeski, was a U.S. Navy SEAL. He and other brave SEALs were killed in action, when an RPG struck their helicopter, in Afghanistan on June 28, 2005. He was...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼♂️ SKILLS PRACTICE 🔹 On the Minute x 8: ODD: Overhead Squat Therapy EVEN: Burpees to Target * Slow and Controlled on OHS Therapy, max effort on burpees to target. 🔹 Sumo Deadlift High Pull Progression: Sumo Deadlift Sumo Deadlift + Shrug (Slow) Sumo...Read More
