Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 40 Min. Time Cap. Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups[Scaling]: VOLUME: Scale to 4 Rounds or reduce reps to 20 to 25 if the first round takes longer than 7 to 8...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Tabata 9.0 (:20 On, :10 Off) * Perform 24 rounds of each triplet alternating movements. Triplet 1: Calorie Row Grasshoppers Wall Balls (20/14) REST 3 Mins. Triplet 2: Calorie Bike Push-Ups Medicine Ball Cleans (20/14) [Scaling]: Choose a wall...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice On the Minute x 12: Min. 1: 2 to 4 Turkish Get-Ups Min. 2: 8 to 12 (Total) Strict Single Leg Toes to Bar Min. 3: 2 to 4 Turkish Get-Ups Min. 4: 8 to 12 Strict Ring Dips * Record the...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Skill 1 – Deck Squats: – 2 Hand Assist – 1 Hand Assist – Deck Squat (no assist) – Rocking Chair Get Up Skill 2 – Handstand Kick Up to Wall Skill 3 – Inverted Burpees Skill 4 – Rowing Technique Conditioning...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Clean, Bench Press, and Overhead Squat review and technique practice. Strength 15 Min. Time Cap at each station. The “clean” can be a squat clean or power clean. Record squat cleans under “clean” and powers under “power clean.” A: Clean (Record Heaviest...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice On the Minute x 9: Min 1: 8 Kettlebell Snatches (Right) Min 2: 8 Kettlebell Snatches (Left) Min 3: 10 Squat Therapy * Record the heaviest weight used on the snatches. [Scaling]: Choose a weight that can be done unbroken with good...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete in 15 Mins. with Dumbbells: 4 Sets of: 15 Seated Arnold Presses 20 (Total) Renegade Rows 10 (Total) Hollow Body Alternating Bench Presses * Challenge the weight from set to set without compromising technique. Record the heaviest total weight used for...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 3 Sets of: 5 Tall Cleans 5 Tall Push Jerks Then, Squat Clean Technique Push Jerk Technique Then, 12 Mins. to find a heavy Squat Clean 12 Mins. to find a heavy Push Jerk (from the Rig) Clean (Record Heaviest Single Here)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 3, 30 Min. AMRAP of: 60 Synchronized Burpees 600m Row 60 Synchronized Weighted Sit-Ups (45/35) 600m Row 60 Synchronized Plate Ground to Overhead (45/35) 600m Row * Sit-Ups: reach the plate to the floor...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 2 Sets, The Burgener Warm-Up: Down and Up x 5 Elbows High and Outside x 5 Muscle Snatch x 5 Snatch Land x 5 Snatch Drop x 5 High Hang (Power Position) Squat Snatch x 5 Then, 10 Mins. to build to...Read More