Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Rounds for Quality: :20 Hanging L-Sit Hold Rest :10 :20 Handstand Hold Rest :10 :20 Toes to Bar Rest :10 :20 Handstand Push-Ups Rest :10 [Scaling]: Knee Tuck Hold or Active Hang Wall Walk to HS Hold Straight...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Min. for Quality of: 150m Row (Supine Grip) 10 Mixed Weighted Lunges (One Arm OH, Other Arm Fr.)* 150m Row (Supine Grip) 50’ Crab Walk * Switch Arm positions after 5 reps. [Scaling]: You choose the weight. Conditioning...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Min. AMRAP of: 250m Row 25’ Weighted Bear Crawl (Forward) 25’ Weighted Bear Crawl (Reverse) [Scaling]: You choose the weight! Strength Every 3 Mins. Complete x 5: 5 Regular or Sumo Deadlifts @ 75% 1rm, Climbing [Scale 1]:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Min. Max Distance Row :90 Kettlebell Snatches (Right) :90 Kettlebell Snatches (Left) 2 Min. Max Distance Row :60 Kettlebell Snatch (Right) :60 Kettlebell Snatch (Left) 1 Min. Max Distance Row :30 Kettlebell Snatch (Right) :30 Kettlebell Snatch (Left)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 2, 35 Min. AMRAP of: 500m Row 25 Synchronized Plate Ground to Overhead (45/35) 50 V- or Tuck-Ups 500m Row 25 Synchronized Burpees to Plate (45/35) 50 Russian Twist (20 Wall Ball for both...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Mins. For Quality: 5 Burpees 10 Wall Balls 50m Row * Add 50m to the Row each round. [Scaling]: You choose the weight. Strength Every 3 Mins. Complete x 5: 5 Thrusters @ 75% 1rm, Climbing [Scale 1]:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds of: :30 Scap Pull-Ups (Chin Up Grip) Rest :10 :30 Dead Bugs (Knees Bent) Rest :10 :30 Double KB Sumo Deadlifts Rest :10 :30 Floor Windshield Wipers Rest :10 [Scaling]: Active/Inactive Hangs You choose the KB weight....Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds of: 1 Min. Handstand Hold (every :10 do 1 Strict HSPU) 1 Min. Weighted Sit-Ups (20/14) 1 Min. Calorie Row [Scaling]: Handstand Hold or Box HS Hold w/ Box HSPU every :10. Use the wall ball you...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Warm-Up World’s Greatest Stretch x 3 / Side Skills Practice Kettlebell Swings – Russian – American Rowing Lecture: Community / Social Media Workout of the Day 10 Minute Time Cap. 2k Row (Time) Max Effort 2k Row[Scale 1]: 1,600m Row [Scale 2]: 1,200m RowRead More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Sumo Deadlift High Pull Technique (No Measure) Progression: Sumo Deadlift Sumo Deadlift Shrug (Slow) Sumo Deadlift Shrug (Fast) Full Sumo Deadlift High Pull Conditioning 35 Min. Time Cap. Metcon (Time) 3 Rounds of: 1,000m Row 50 Sumo Deadlift High Pulls (75/55) 25...Read More