Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Sets of: :30 Calorie Bike Rest :10 :30 Overhead Squat Rest :10 :30 Sots Press Rest :10 * Start with PVC and progress to and empty bar and weights if possible. [Scaling]: If unable to do the Sots...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 8 Min. AMRAP, for Quality: 10 (Total) Double KB Fr. Kneel to Stand * :20 Nose to Wall Handstand Hold 15 Double KB Sumo Deadlift * :20 Chin Over Bar Hold (Underhand Grip) [Scaling]: You choose the weights. Regular...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete in 12 Mins. Re-test from 5.6.18 Approach in 1 of 2 ways: 1. If proficient in Muscle Ups go for TIME, reduce to 20 if necessary. 2. Practice Muscle Up skills to improve technique. Work with rings today, not bar muscle...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Part 1, In Teams of 2, 15 Minute Clock 100 Calorie Bike In the time Remaining AMRAP of: 30 Kettlebell Swings (53/35) 30 Tuck Ups REST 5 MINUTES Part 2, In Teams of 2, 15 Minute Clock 2,000m Row...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :30 Sampson Stretch* Rest :10 :30 Handstand Push-Ups Rest :10 :30 Knees to Elbow Rest :10 :30 Alternating Pistols Rest :10 * Switch sides after :15. [Scaling]: Use 1-2 AB Mats or Box HSPU Toes to...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :30 Double KB Fr. Dip and Drives Rest :15 :30 Double KB Fr. Lunges* Rest :15 * Alternate legs on the lunges, choose a weight that allows :30 of movement. Strength Every 3 Mins. for 21...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Mins. for Practice: 100′ Handstand Walk 10 Strict Ring Dips 1 Rope Climb (20′) [Scale 1]: 50′ Handstand Walk, Attempts, 20 Inverted Shoulder Taps, 10 Lateral Walk Steps / Side 10 Strict Matador Dips 1 Rope Climb (10...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) Tabata for Quality (:20 on, :10 off x 12) Squat Therapy Hanging L-Sit Contralateral Inchworm Conditioning Metcon (AMRAP – Reps) 10 – 1 Min. Rounds of: 25 Air Squats Max Clean and Jerks (155/105) * Rest 2 Mins. [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning This WOD could take longer than the 1 hour class time, plan schedules accordingly. [Scale 1]: Aim for a 40 to 50 minutes work time. [Scale 2]: Aim for a 30 to 40 minutes work time. A: Metcon (Time) 15,000m Run [Scale 1]:...Read More