Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :30 Plank March Rest :10 :30 Single Leg Bridge Hold (Right) Rest :10 :30 Single Leg Bridge Hold (Left) Rest :10 then, Barbell Technique Practice Strength Spend 8 Mins. on each exercise building up to new...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 Metcon (No Measure) On the Minute x 9: Min. 1: Max Handstand Hold Min. 2: Max Ring L-Sit Hold Min. 3: Max Alternating Pistols [Scaling]: Wall Walk to Handstand/Practice kicking up to the wall. Ring Support, Matador Support, Ring Push-Up Hold. Scaled...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 10 Mins. to practice technique or go heavy. Record only weights you can complete with both sides. Turkish Get Up Conditioning 15 Min. Time Cap. Liquid Cocaine (Time) 5 Rounds of: 5 Clean and Jerks (155/105) 10 Chest to Bar Pull-Ups [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) In Teams of 2, 3 Rounds of: 3 Minutes – Max Calorie Bike * Partner 2 waits in a Plank. 3 Minutes – AMRAP of: 10 Medball Clean to Partner Wall Ball (20/14) 10 Synchronized Burpees 3 Minutes –...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 12 Mins. for Quality of: 10 Rower Pike Ups :20 Dumbbell Side Planks / Side 20 Band Pull Throughs [Scaling]: 10 Downward / Upward Dogs Regular Side Planks Use a lighter band. Conditioning 15 Min. Time Cap. Metcon (Time)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 5 Sets of: :20 Kip Swing Practice Rest :10 :20 Burpee High Jumps Rest :10 :20 Double Kettlebell Sumo Deadlifts Rest :10 [Scaling]: You choose the weight. If unable to kip practice hangs or Scap-Pull-Ups. Conditioning 20 Min. Time...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets for Quality of: :45 Double Weighted Bear Crawl Rest :15 :45 Band Resisted Deadugs Rest :15 :45 Nose to Wall Handstand Hold Rest :15 :45 Single Leg Glute March Rest :15 [Scaling]: You choose the weight. Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds of: :30 Squat Hold Rest :10 :30 Overhead Squats (PVC or Bar) Rest :10 :30 AB Mat Sit-Ups Rest :10 :30 Good Mornings (PVC or Bar) Rest :10 :30 Pull-Ups Rest :10 :30 Ring Dips Rest :10...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Rounds of: :15 Hollow Hold :15 Prisoner Superman Hold (arms behind head) :30 Hollow Rock :30 Superman Rock (arms straight) [Scaling]: Scale positions by tucking knees to chest and lowering arms as needed. Conditioning 15 Min. Time Cap....Read More