Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Rowing Technique: 🔹 Pick Drills 🔹 Advanced Start Technique 🔥 CONDITIONING 11 Min. Time Cap. 2019 Rogue Invitational – Online Qualifier WOD 1 (AMRAP – Reps) 2,000m Row In the time remaining: Max Handstand Push-Ups [SCALING]: 🔹 ROW: If PR 2k...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Distance) 30 Mins. for Distance: Partner 1: Row Partner 2: Hold the bottom of a Goblet Squat (35/20), Forearm Plank, Forearm Side Planks, or Superman. * Start the workout with a 50’ Synchronized One Arm Overhead Lunge (35/20). Switch Overhead arms...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Ring Skills: 3 Sets of: :20 Ring Support Hold* :20 Bottom of Ring Dip Hold* :30 Crab Walk :30 Inchworm * Scale to TOP and BOTTOM of Ring Push-Up Holds. 🔹 Boxer Pose Progression Practice and Ring Muscle Up set-up....Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 12 Mins. to go HEAVY: Barbell Turkish Get Ups 🔹 Complete each weight on both sides for it to count. Barbell Turkish Get-Up 🔥 CONDITIONING 18 Min. Time Cap. Metcon (Time) 5 Rounds of: 1 Min. Handstand Hold 21 Strict Toes...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Metcon (AMRAP – Rounds and Reps) 8 Mins. for Quality or Intensity: :30 Floor L-Sit Hold 50’ Single Arm Farmers Carry (Right) 50’ Single Arm Farmers Carry (Left) 12 Lateral Burpees Over Dumbbell [SCALING]: 🔹 CARRIES: Go as heavy as technique...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 3 Sets of: :20 Front Scale Hold (Right) Rest :10 :20 Front Scale Hold (Left) Rest :10 3 Sets of: :20 Back Scale Hold (Right) Rest :10 :20 Back Scale Hold (Left) Rest :10 1 Set of: 1 Min. Front to...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Metcon (AMRAP – Reps) 🔹 Arm Bar, 2 mins. / side 🔹 9 Mins. On the Minute: Min 1: One Arm Kettlebell Swing (Right) Min 2: One Arm Kettlebell Swing (Left) Min 3: Max Effort Handstand Hold * Choose a challenging...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 The Burgener Warm-Up: 2 Sets w/ PVC, Down and Up Elbows High and Outside Muscle Snatch Snatch Drops (2, 4, 6″) Snatch Lands 🔹 Skills Transfer Exercises 2 Sets w/ Barbell, Snatch Grip Push Press Overhead Squats Heaving Snatch Balance...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Reps) 5 Rounds of: 1 Min. Wall Balls (20/14) 1 Min. Toes to Bar 1 Min. Lateral Burpee Box Jumps (24/20) 1 Min. Pull-Ups 1 Min. Calorie Bike REST 1 Min. [SCALING]: 🔹 WALL BALLS: Reduce weight to move...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 3 Sets for Quality of: 10 Hollow Rocks 10 Superman Rocks 10 Hollow Arch Rolls (5/Side) :60 Inchworms 🔹 ROCKS: Scale to raises or holds. 🔹 INCHWORMS: Try to move continuously and slowly for the whole minute. Milk the stretches and...Read More