Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Metcon (AMRAP – Reps) On the Minute x 10: ODD: Double Unders EVEN: 15’ Rope Climbs (No Jump) [SCALING]: 🔹 DU: Practice and make attempts or shoot for unbroken single unders. 🔹 ROPE CLIMBS: 10’ climb w/ no jump, Get-Ups w/...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 10 Mins. for Quality and Weight: Turkish Get-Up Skills Complex 1 TGU Sit-Up + 1 TGU Hip Bridge + 1 Turkish Get-Up 🔹 Reset to laying on the floor before starting each movement. 🔹 Complete weights on both sides for them...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Metcon (AMRAP – Rounds and Reps) 10 Mins. For Quality or Intensity: 50’ Handstand Walk 10 Strict L-Sit Pull-Ups 50’ Handstand Walk 8 Pistols / Side (Not Alternating) * 25’ counts as a rep on HS Walks [SCALING]: 🔹 HS WALK:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Floor Press Technique Then build to WOD weight. 🔹 Review both rows. 🔥 CONDITIONING 25 Min. Time Cap. Metcon (Time) 3 Rounds of: 15 Floor Press w/ Hip Bridge (Body Weight) 20 One Arm DB Row (Left) (40/25) 20 One...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE For Quality: :90 – :60 – :45 – :30 KB or DB Windmill (Right) KB or DB Windmill (Left) Double Unders [SCALING]: 🔹 WINDMILL: Choose a light weight that allows for good technique and continuous movement. 🔹 DU: Attempts + Single...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) Teams of 2, 30 Min. AMRAP of: 50 Box Jumps (24/20) Bike 30 Calories 100 Sit-Ups w/ Wall Ball Throw Bike 30 Calories 150 Wall Balls (20/14) Bike 30 Calories * Divide work evenly between partners....Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard CROSSFIT OPEN: Ages 16 to 54 RX AND SCALED Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Arm Bar, 2 Mins. / Side 🔹 10 Mins. to go HEAVY: Turkish Get-Ups * Only weights completed on both sides count. Use DB or KB. Turkish Get Up 🔥 CONDITIONING 20 Min. Time Cap. Metcon (Time) 3 Rounds of:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Barbell Prep 1, 3 Sets of: 5 Bent Over Rows 5 Strict Press 5 Front Squats 🔹 Barbell Prep 2, 3 Sets of: 5 Push Press 3 Back Rack Split Squat (Right) 3 Back Rack Split Squat (Left) 🔹 Clean...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Skill 1 – Deck Squats: -2 Hand Assist -1 Hand Assist -Rocking Chair Get Up -Deck Squat (no assist) 🔹 Skill 2 – Handstand Kick Up to Wall Practice 🔹 Skill 3 – Inverted Burpees 🔥 CONDITIONING 30 Min. Time...Read More