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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Mins. for Quality: 10 Straight Leg Sit-Up w/ Plate :15 Weighted DB Side Planks / Side 200m Row [Scaling]: You choose the weights. Perform exercises unweighted if it means better technique. Strength Every 2 Mins. Complete a set-...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 30 Min. Time Cap Wade (Rowing) (Time) 1,200m Row Then, 4 Rounds of: 12 Strict Pull-Ups 9 Strict Dips 6 Strict Handstand Push-Ups Then, 1,200m Row *Wear a 20 lb. weight vest or body armor. [Scale 1]: No Vest Rowing: No Change Strict...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In teams of 3, 30 Min. AMRAP of: 1,500m Row 75 Burpees 75 Kettlebell Swings (53/35) 1,500m Bike 75 Toes to Bar 75 Goblet Squats (53/35) [Scale 1]: Weight (45/30) [Scale 2]: 750m Row and Bike 60...Read More