Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) 30 Min. AMRAP of: 100 (Total) AB Mat Sit-Ups w/ Wall Ball Throw (20/14) Run 400m Together 50 Synchronized Burpees Run 400m Together * One partner carries the wall ball on the run. Switch after 200m....Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 15 Mins. for Quality of: 8 One-Arm Dumbbell Rows (Right) 8 One-Arm Dumbbell Rows (Left) 5 Handstand Push-Ups w/ :5 Negative* * Record heaviest weight completed for all 8 reps on both sides and total HSPU completed. [SCALING]: 🔹 DB ROW:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 3-Point Forearm Planks 3 Sets of: :20 Right Arm Extended REST :10 :20 Left Arm Extended REST :10 :20 Right Leg Up REST :10 :20 Left Leg Up REST :10 * Every second = 1 rep. Score is the total reps...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 3 Sets of: :20 Front Scale (Right) REST :10 :20 Front Scale (Left) REST :10 3 Sets of: :20 Back Scale (Right) REST :10 :20 Back Scale (Left) REST :10 * Every second held counts as a rep. Record front and...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Dumbbell Burgener Warm-Up, 2 x 5, each exercise per side: Down & Up Elbows High & Outside Muscle Snatch Snatch Lands (2″, 4″, 6″) Snatch Drops 🔹 Barbell Snatch 3-Position Practice 🔹 Barbell Clean 3-Position & Push Jerk Technique *...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Shoulder Mobility, Coach’s Choice 🔹 12 Mins. to go HEAVY: 5, 3, and 1RM Dumbbell Strict Press 🔹 Handstand Skills: Tripods, Headstands, Handstands (Wall) Dumbbell Strict Press (5RM) Dumbbell Strict Press (3RM) Dumbbell Strict Press (1RM) 🔥 CONDITIONING Metcon (AMRAP...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Complete a set every 2:30 Mins. x 7: 5 Deadlifts 2 Boxer Pose Muscle Ups w/ Pauses RX Progressions, Men: 135-155-185-205-225-255-275 Ladies: 95-105-115-125-135-145-155 SCALE Progression, Men: 95-105-115-125-135-145-155 Ladies: 55-65-75-85-95-100-105 🔥 CONDITIONING 2019 Rogue Invitational – Online Qualifier WOD 4 (AMRAP –...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING THANOS (AMRAP – Reps) 6 Rounds of: 1 Min. Wall Ball (20/14) 1 Min. Burpees to Target 1 Min. Medicine Ball Clean (20/14) 1 Min. Toes to Bar 1 Min. Lateral Burpee Box Jumps (24/20) 1 Min. Calorie Bike [SCALING]: 🔹 ROUNDS:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 2 Sets of: :20 Inactive Hang :20 Active Hang :20 Squat Hold Then, 2 Sets of: :20 Scap Pull-Ups :20 Scap Push-Ups :20 Sampson Stretch / Side 🔥 CONDITIONING 25 Min. Time Cap. Iron Man (Time) 5 Rounds of: 30’ Walking...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Dumbbell movement technique. 🔥 CONDITIONING 35 Min. Time Cap. “Whosoever holds this hammer, if he (or she) be worthy, shall possess the power of Thor.” — Odin Thor (Time) 5 Rounds of: 20 Calorie Row 20 GHD Sit-Ups 20 (10/Side)...Read More