Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In teams of 2, 30 Min. AMRAP of: 10 Handstand Push Ups 20 Pull-Ups 30 Burpee Box Jump Overs (24/20) 40 Toes to Bar 50 Wall Balls (20/14) * One partner working at a time. Divide the...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Snatch Skill Transfer Exercises (No Measure) 2 Sets of: 5 Snatch Grip Push Press (Behind the Neck) 5 Overhead Squat 5 Heaving Snatch Balance (From Squat Stance) 5 Snatch Balance with No Dip (Jumping Stance) 5 Snatch Balance (Jumping Stance with Dip)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Mins. for Quality: 50’ Handstand Walk 10 One-Arm Russian KB Swings / Side 50’ Handstand Walk 10 Goblet Kneel to Stand [Scaling]: Choose a challenging weight. Choose two different HS Walk scalings: 25’ Attempts, 50’ High Butt Bear...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds of: :30 Dumbbell Upright Row Rest :10 :30 Turkish Get-Up Sit-Up (Right) Rest :10 :30 Turkish Get-Up Sit-Up (Left) Rest :10 :30 Cossack Squats Rest :10 * Use two dumbbells for the upright rows and one of...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day MERRY CHRISTMAS!!! The gym may be closed today, but that doesn’t mean you don’t alway have the gift of burpees, squats, and sit-ups with you! Open presents for time, then share this one with the family! Metcon (Time) 10-9-8-7-6-5-4-3-2-1: Burpees...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter 12 Days of Albany CrossFit (Christmas) (Time) 12 Rounds of: 100m Row 2 Pistols 3 Power Cleans (135/95) 4 Burpees Over bar 5 Toes 2 Bar 6 Wall Balls (24/20) 7 Pull Ups 8 Kettlebell Snatch (53/35) (4 Left/Right) 9 Push Ups 10 (Total) Alternating Lunges 11Deadlifts...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Barbell technique practice. Strength 30 Min. Time Cap. Rest 2:30 to 3 mins. between sets. The Bear Complex (Weight) Without stopping or dropping the bar, complete the following sequence, seven times: Power Clean; Front Squat; Push Press (have bar land behind head,...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Tabata 8.0 (:20 On, :10 Off) * Perform 24 rounds of each triplet alternating movements. Triplet 1: Calorie Bike Wall Balls (20/14) Pull-Ups Rest 5 Mins. Triplet 2: Burpees Kettlebell Swings (53/35) V-, Tuck, or AB Mat Sit-Ups [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Rounds of: :30 KB Front Rack Hold :60 Weighted Plank (Straight Arms) [Scaling]: You choose the weights. Go heavy enough to hold unbroken Conditioning 30 Min. Time Cap. Metcon (5 Rounds for time) 5 Rounds, each for time,...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Mins. for Quality: 300m Row 20 Russian Twist w/ Wall Ball 10 Alternating Pistols [Scaling]: You choose the weight. Choose a pistol scale that has the non-squatting leg straight in front of you: rig assisted, to a box,...Read More