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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 15 minutes to build to a heavy weight on the complex. Push Jerks don’t count. Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 7 Handstand Push-Ups 1...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 20 Minute Time Cap. Skills Practice Metcon (No Measure) Tabata Timer, (:20 On, :10 Off x 12) Burpees to Target Double KB Fr. Lunge Hold (Right) Hanging Hip Touches Double KB Fr. Lunge Hold (Left) * You choose the weight. Back knee must...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