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

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