Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 15 Mins. to build to a heavy Turkish Get-Up. Use kettlebells, dumbbells, barbells, dogs, or small children. Record the heaviest weight completed on both sides. Turkish Get Up Barbell Turkish Get-Up Conditioning 18 Min. Time Cap. Metcon (Time) 5 Rounds of: 2...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Hamstring Mobility (Coaches Choices) Then, Deadlift Technique Strength Every 3:00 x 5: Regular or Sumo Deadlift Set 1: 3 @ 85% Set 2: 2 @ 90% Set 3: 1 @ 95% Set 4: 1 @ PR Attempt 1 Set 5: 1 @...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Overhead Mobility (Coaches Choice) Then, Barbell Prep: Set 1: 10 Bent Over Rows (Normal Grip) 10 Seated Strict Press 10 Front Squats Set 2: 7 Bent Over Rows (Supine Grip) 7 Strict Press 7 Slow Front Squats (to just above parallel) Set...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Ankle Mobility (Coaches Choice) Then, 3 Sets of: Overhead Squat Therapy :30 Starfish Side Planks / Side Then, 15 Mins. to build to a heavy single OHS Tempo Overhead Squat (:5 Slow Lowering, :1 to :2 Pause at Bottom) Conditioning 15 Mins....Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 35 Min. Time Cap. Kalsu (Time) On the Minute Perform: 5 Burpees. For the remaining time of each minute, perform a max set of: Thrusters (135/95) Continue until you complete 100 total Thrusters. [Scale 1]: 3-5 Burpees 100 Thrusters (95/65) or (65/45) [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) 5 Rounds of: :50 Calorie Bike :50 Weighted Sit-Ups (35/20) :50 Alt. Hang DB Power Snatches (35/20) :50 Calorie Row :50 Russian Twist (35/20) :50 Alt. Hang DB Power Cleans & Push Press (35/20) * REST :10 after each...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Kettlebell Practice, Complete in 12-15 Mins: 3 x Max Reps Unbroken American Kettlebell Swings RX Men (53/62/70) RX Ladies (26/35/45) * Perform 1 Turkish Get-Up / Side after each attempt (Try to go Heavy) Record the TOTAL reps for all three Swing...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 12 Mins. for Quality of: 5 Handstand Push-Ups w/ a Slow (:5) Negative* 10 to 20 Slow and Controlled Hip Extensions REST as needed between exercises and sets. * Kick up to the wall, lower slowly to the floor taking :5 to...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Front Rack Mobility (Coaches Choice) Then, 15 Mins. to build to a heavy single TEMPO Thruster. :5 Lower to the Squat + Speed Up. Tempo Thruster (Record Heaviest Lift ) Conditioning 15 Min. Time Cap Metcon (Time) 9 Unbroken Thrusters (65/45) 1,000m...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 3 Sets of: :20 Hollow Hold :20 Superman Hold :20 Hollow Roll to Superman Roll 3 Sets of: :20 Hollow Raises :20 Superman Raises :20 Hollow Roll to Superman Roll 3 Sets of: :20 Hollow Rocks :20 Superman Rocks :20 Hollow Roll...Read More