Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :30 Shrugs :15 Front Rack Squat Hold :30 Rows :15 Front Rank Squat Hold :30 Calf Raises :15 Front Rack Squat Hold *Rest :45 [Scaling]: Hold a heavy pair of DB or KB in each hand...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Min. AMRAP for Quality: 100m Run 50’ Weighted Bear Crawl* 100m Run 50’ One Arm Overhead Carry* You pick the DB or KB weight. Switch overhead arm after 25’. Conditioning 12 Min. Time Cap. Choose the heaviest weight...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :20 Goblet Squat Hold Rest :10 :20 Goblet Squats Rest :10 :20 Hollow Rocks Rest :10 :20 Superman Rocks Rest :10 :20 Knees to Elbow Rest :10 :20 Push-Ups Rest :10 [Scaling]: You choose the KB...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 2 Complete: 8 Min. AMRAP of: MAX Calorie Bike * Partner 2 waits at the top of the push-up. Every 50 Cal counts as a round. REST 1 Min. 8 Min. AMRAP of: 60...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Sets of: :30 Wall Dead Bugs Rest :15 :30 Bottoms Up Kettlebell Squats Rest :15 * Switch arms each round for the KB Squats. [Scaling]: Use 1 KB – you choose the weight. Conditioning Metcon (AMRAP – Reps)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 20 Mins. to build to a heavy weight for 60′. 60′ = 30′ down, 30′ back. Yoke Carry Conditioning 15 Min. Time Cap. Metcon (Time) 50 Bar Muscle Ups [Scale 1]: 30 Bar Muscle Ups [Scale 2]: 30 to 50 Ring Muscle Up...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Sets of: :30 Wall Walks Rest :15 :30 Goblet Kneel To Stand* Rest :15 [Scaling]: You choose the KB weight. Conditioning 20 Min. Time Cap. Metcon (Time) 21 Deadlifts (225/155) 400m Run 18 Deadlifts 400m Run 15 Deadlifts...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 12: ODD: 10 to 15 Weighted Strict Pull-Ups EVEN: 10 to 15 Weighted Strict Ring Dips * You choose the weight. [Scale 1]: 8 to 10 Strict Pull-Ups 8 to 10 Strict Matador Dips [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 1 Min. Handstand Walk 1 Min. Prisoner Superman Hold 1 Min. Handstand Walk 3 Min. Calorie Row 1 Min. Handstand Walk 1 Min. Prisoner Superman Hold 1 Min. Handstand Walk [Scaling]: HS Walk Attempts, High Hips Bear Crawls, Inverted...Read More