Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 2018 ACF OPEN WOD 4 – Classico (AMRAP – Reps) 3 Rounds, On the Minute: Minute 1: Kettlebell Deadlifts (70/53 per hand) Minute 2: Handstand Push-Ups* Minute 3: Power Cleans (135/95) Minute 4: Ring Dips Minute 5: Calorie Bike Minute 6: REST *...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Tabata 6.0 (:20 On, :10 Off) * Perform 16 rounds of each couplet alternating movements. Couplet 1: Wall Balls (20/14) Chin Ups Couplet 2: Calorie Bike Grasshoppers Couplet 3: One Arm Kettlebell Swings (45/30)* 3-Point Push-Ups* * Alternate hands...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets: (:20 On, :10 Off) Forearm Plank Overhead Squat (Bar) V, Tuck, or Sit-Ups Good Mornings (Bar) Toes to Bar Hand Release Push-Ups [Scaling]: Use a light bar or PVC Pipe Straight Leg Raises or Knee Tucks Segmented...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :20 Scap Pull-Ups Rest :10 :20 Alternating Reverse Lunges in Place Rest :10 Then, 3 Sets of: :30 Kip Swing Practice Rest :15 :30 Alternating Jumping Lunges Rest :15 Conditioning 20 Min. Time Cap. Erin (Time)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 8 Min. AMRAP: 50′ Double Farmers Carry 10 Alternating Pistols 50′ Double KB FR. Carry 20 Grasshoppers * You choose the weight. [Scaling]: Bottoms Up Pistols, Pistols off or to a box, Pistols holding rig. Strength 12 minutes to...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets: :10 Hollow Hold Rest :10 :20 Hollow Raises Rest :20 :30 Hollow Rocks Rest :30 [Scaling]: Modify movements by tucking knees or lowering arms to maintain the hollow position. Conditioning 20 Min. Time Cap. Metcon (Time) 7...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 8 Min. AMRAP: Max Effort Ring L-Sit 50’ Handstand Walk Between Attempts [Scale 1]: Ring or Matador Support 25’ Handstand Walk Attempts, Inverted Shoulder Taps, or Lateral HS Walk on the wall. [Scale 2]: Ring Push-Up Hold 3-5 Wall...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Spend 12 minutes building to a max snatch for the day or work on technique, then do the same for the clean and jerk. A: Snatch B: Clean and Jerk Conditioning 2015 CrossFit Lift-Off Event 3 (AMRAP – Rounds and Reps) 12 Minute...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) In Teams of 2, 3 Rounds of: 7 Mins. of: 30 Calorie Bike (Partner 2 waits in a plank, divide evenly) 20 Synchronized Plate Ground to Overhead (45/35) 10 Synchronized Burpees to Plate * Rest 1 minute then, 3...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (Time) 2,000m Row 1 Mile Run 2,000m Row 1 Mile Run 2,000m Row [Scale 1]: We did a similar workout a few weeks ago. If you were in that day use your score to determine what to do here to keep your...Read More