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 Complete with in 15 Mins. THE CROSSFIT WARM-UP 3 Rounds of: :30 Samson Stretch / Side 15 Overhead Squats (45/35) 15 GHD Sit-Ups 15 Slow & Controlled Hip Extensions 15 Strict Pull-ups 15 Strict Dips [Scaling]: Reduce Reps to 12 or 10....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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) 5 Rounds of: :30 Calorie Bike Rest :30 :30 Push Ups Rest :30 :30 Air Squats Rest :30 REST 3 Mins. 5 Rounds of: :30 Calorie Row Rest :30 :30 Burpees Rest :30 :30 Wall Balls (30/20) Rest :30...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 2 Mins. per side, Banded Hip PNF Stretch Then, Deadlift/Sumo Deadlift Technique 15 Mins. to build to a heavy set of 5 Sumo Deadlifts. * Double Overhand Grip Only. Aim to start first attempt around 70 to 75% 1rm. Sumo Deadlift (Heavy...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Rounds and Reps) 8 Mins. Jump Rope Ladder 1 Single Under 1 Double Under 2 Single Under 2 Double Under 3 Single Under 3 Double Under * Continue adding 1 SU and 1 DU each round. A round is...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 1 Set of: 1 Min. Alt. DB Muscle Snatches 1 Min. Hollow Body Hold 1 Set of: 1 Min. Alt. DB Power Snatches to OHS 1 Min. Hollow Rocks 1 Set of: 1 Min. Alt. DB SQ. Snatches 1 Min. Hanging L-Sit...Read More