Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 15 Mins. to build to a new 1-Rep MAX Strict Press. Strict Press Conditioning 15 Min. Time Cap. The “Marguerita” benchmark WOD was first posted on the CrossFit main site as the workout of the day for Wednesday, January 15, 2014. Marguerita (Time)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) 10 Rounds of: :30 Calorie Bike :15 Rest :30 Deficit Push Ups (50/35 per hand) :15 Rest :30 Box Jumps (24/20) :15 Rest :30 Renegade Rows (50/35 per hand) :15 Rest :30 V- or Tuck Ups :15 Rest [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Minutes for Quality: :30 Handstand Hold :30 Squat Hold :30 Ring L-Sit Hold :30 Chin Over the Bar Hold [Scaling]: Reduce holds to :20 where needed. Wall Walk to Handstand, Ring or Matador Support, Barbell Chin Over the...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2 Mins. x 5: 5 Sumo Deadlifts @ 75% 1rm, Climbing [Scale 1]: 5 Sumo Deadlifts @ 75% 1rm, Across [Scale 2]: 5 Sumo Deadlifts @ Moderate Weight, Climbing or Across Sumo Deadlift Conditioning Metcon (AMRAP – Reps) 7 Min. AMRAP of:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :30 Dumbbell Side Plank (Right) Rest :15 :30 Dumbbell Side Plank (Left) Rest :15 :30 Broad Jumps (Land in Squat) Rest :15 * Side Planks: Support yourself on one forearm and hold a dumbbell in the...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 Strength 15 Mins. to build to a new 1-rep max Push Press. Push Press Conditioning Metcon (5 Rounds for reps) Complete Five, 3 Min. Rounds of: 20 Push Press (135/95) MAX Weighted Pull-Ups REST 2 Mins. b/t Rounds. Each round, decrease weight on the...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On The Minute x 10: ODD: 12 Dips + Max Effort Support Hold EVEN: 12 Alternating Pistols + Squat Hold * You can come off the rings before the hold. [Scale 1]: 6 to 8 Matador Dips + Support...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Group Warm-Up then, Practice Barbell Skills Strength On a running clock, every minute perform 1 lift. Add 10 lb. to the lift every minute (ladies increase by 5 lb.) Start with an empty barbell and snatch for as long as possible. Once...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) In Teams of 2, Complete: 9 Min. AMRAP of: Partner 1: 100m Sprint Partner 2: MAX Alternating Dumbbell Snatches (50/35) REST 1 Min. 6 Min. AMRAP of: Partner 1: 12/9 Calorie Bike Partner 2: MAX Med Ball Cleans (20/14)...Read More