Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 5 Slow Overhead Squats (Bar) 2 Mins. Barbell Achilles Tendon Stretch 5 Slow Overhead Squats (Bar) * Hold the last OHS for :10 on each set. Then, Squat Snatch, Squat Clean and Jerk Review Then, 24 Mins. to work on The OLY...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice In Teams of 2, The Junkyard Dog Warm-Up (4 Sets per Person Alternating) Then, 1. Kipping Pull-Up Instruction 2. Burpee Pull-Up Instruction* * Jump to a pull-up bar that is high enough for full arm extension after the burpee. Establish the hang...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 3, 30 Minute AMRAP of: 1,500m Row 60 Push-Ups 60 Burpees 1,500m Row 60 Air Squats 60 Weighted AB Mat Sit-Ups (20) * One partner waits with the ball overhead and the other in...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Front Rack Mobility, Then, Barbell Technique Practice Then, 10 Mins. to go Heavier than Conditioning weight: 1 Squat Clean Thruster + 2 Hang (Knees) Power Cleans + 3 Sumo Deadlift High Pulls Record heaviest weight of unbroken complex. Metcon (Weight) 1 Squat...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 10 Mins. for Quality: Max Effort Handstand Hold Max Effort Handstand Walk (3 Attempts per Round) Max Effort Hanging L-Sit Hold * Record a “rep” for every :10 holding a Handstand or L-Sit. Record the best unbroken set for each exercise. [Scaling]:...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning ACF OPEN Competitors: Scores are due by 8:00 pm on SUNDAY, JANUARY 27th. Log them into to WODify on this day or email them to [email protected]. ACF OPEN – POST-APOCALYPTO 19.4 (Time) 12 Min. Time Cap. 1-2-3-4-5-6-7-8-9-10 of: Alternating Dumbbell Snatch (Right) (50/35)...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Find a Max Height Seated Box Jump in 15 Minutes. Set the box you sit to so that you are below parallel in your squat. Record height in inches. Re-Test from 11.11.18 Seated Box Jump (Distance) Conditioning Metcon (AMRAP – Rounds and...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete within 15 Mins. for Quality. The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips* OHS with a barbell after round 1. Use the GHD for sit-ups and...Read More
