Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds of: :30 Turkish Get-Up Sit-Up (Right) Rest :15 :30 Turkish Get-Up Sit-Up (Left) Rest :15 :30 Alternating Pistols Rest :15 [Scaling]: You choose the DB or KB weight. Scale Pistols to something that allows the non-working leg...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Complete 4 Cycles of the following: 2 Min. AMRAP of: 20/14 Calorie Bike MAX Kettlebell Swings (53/35) 2 Min. AMRAP of: 20/14 Calorie Row MAX Wall Ball Russian Twist (20/14) 2 Min. AMRAP of: 20/14 Calorie Bike MAX Pass...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) With a PVC Pipe: 20 Passthrough 10 Around the World 20 Reverse Passthrough then, 6 Mins. for Quality of: 4 Contralateral Inchworms 8 Scap Pull-Ups* 12 (Total) Overhead Lunge* * Progress the Scap Pull-Ups to Kip Swing Practice if...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) Tabata for Quality, :20 On, :10 Off x 8 Hollow Hold Superman Hold * Alternate Movements Strength Every 2:30 x 5: 5 Hang Power Cleans @ 70% 1rm, Climbing [Scale 1]: 5 Hang Power Cleans @ 70% 1rm, Climbing...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Sets of: :30 Bike Rest :10 :30 Low Bear Crawl Rest :10 :30 Broad Jump (Land in Squat) Rest :10 Conditioning 12 Min. Time Cap. Take the bar from the floor. Metcon (Time) 3 Rounds of: 400m Run...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 8 Mins. for Quality 10 Wall Dead Bug 15 Double KB Sumo Deadlifts :20 Starfish Forearm Side Plank / Side [Scaling]: You choose the KB weight. Regular Forearm Side Planks. Strength Every 2 Mins. for 10 Mins. 3 Sumo...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Medicine Ball Clean Technique (No Measure) Conditioning 25 Min. Time Cap. Metcon (Time) 100m Walking Lunge 100 Push Ups 100 Med Ball Cleans (20/14) 100 Pull-Ups 100m Walking Lunge [Scale 1]: 75m Walking Lunge 75 Push Ups 75 Med Ball Cleans (14/10)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Kettlebell Tune Up 4.0 (No Measure) 10 Mins. for Quality: 20 Double Kettlebell Sumo Deadlift 50′ Goblet Duck Walk 20 Bottoms Up Kettlebell Squats 50′ Weighted Bear Crawl [Scaling]: You choose the weight on the KB. Hold 1 KB Bottoms up or...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 2, 30 Min. AMRAP of: 20 Burpee Box Jump Overs (24/20) 30 Dumbbell Push Press (50/35 per hand) 40 Toes to Bar 50 Calorie Bike [Scale 1]: Dumbbell Weight (40/25 per hand) Knee Tucks...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :20 Goblet Squats Rest :10 :20 Strict Chin Ups Rest :10 :20 Russian Kettlebell Swings Rest :10 :20 Strict Ring Dips Rest :10 * You choose the weight, Go Heavy! [Scale 1]: Chin Up Grip Barbell...Read More