Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) 10 Rounds of: :30 Calorie Bike :15 Rest :30 Chin Ups :15 Rest :30 Calorie Row :15 Rest :30 Foot Elevated Push-Ups* :15 Rest :30 Weighted Sit-Ups* :15 Rest * Weight (25/15) – Hold a Dumbbell on your chest...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On the Minute x 8 ODD: Single Arm Hang Dumbbell Power Cleans* EVEN: Wall Walks * You choose the weight, switch hands after :30. Strength 10 Minutes to build to a new 1-Rep Max for each exercise. Use the...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 12) Inverted Shoulder Taps Scap Pull-Ups Air Squats [Scale 1]: No Change [Scale 2]: Inverted Shoulder Taps off Box or Wall Walk to Shoulder Tap. Active Hang Air Squats Conditioning 30...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Coach Led Power Snatch Technique Practice Strength 15 Minutes to find a new 1-Rep Max! Go Heavy! Re-test from: 3/25/18 Power Snatch (1-Rep MAX) Conditioning 6 Minute Time Cap. Re-Test from: 1/7/18 Isabel (Time) For Time: 30 Snatches, 135# / 95#[Scale 1]:...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) 3 Rounds of: :30 Double KB Front Rack Hold :30 Cross Body KB Deadlifts (Right) :30 Cross Body KB Deadlifts (Left) * You choose the weight. then, Barbell Technique Conditioning 15 Minute Time Cap. DT (Time) 5 Rounds for...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds of: :30 Squat Hold :10 Rest :30 Overhead Squats (PVC or Bar) :10 Rest :30 Sit-Ups :10 Rest :30 Good Mornings (PVC or Bar) :10 Rest :30 Pull-Ups :10 Rest :30 Ring Dips :10 Rest [Scaling]: Barbell...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice For Time: Eat good food. Drink (Responsibly). Enjoy the company of friends and family. Watch fireworks (be safe). Conditioning The gym is closed, but you can still workout! Choose workout A or B, preferably done before all the grilling and drinking… A:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Tabata for Quality, (:20 On, :10 Off x 12) Inverted Shoulder Taps Ring L-Sit Hold Bottoms Up Pistols (Right) Bottoms Up Pistols (Left) [Scale 1]: Wall Walk to Shoulder Taps Ring Support Hold Bottoms Up Pistols (Right/Left) [Scale 2]: Handstand Hold Matador...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