Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete in 10 Minutes. Kettlebell Tune Up 3.0 (Weight) :30 Double KB Front Rack Hold 10 One Arm KB Rows / Side 10 Goat Sack Swings :30 Double Kettlebell Overhead Hold 10 One Arm KB Swings / Side 10 Goblet Squats :30...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Reps) For Quality, 3 Sets of: :45 Half Kneeling KB Windmill Press (Right) :45 Half Kneeling KB Windmill Press (Right) :45 Inverted Shoulder Taps :45 Hanging Hip Touches * You choose the KB weight. [Scale 1]: Foot Elevated Shoulder...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Reps) For Quality, Tabata Timer (:20 On, :10 Off x 12) Dumbbell Squats Dumbbell Strict Press Dumbbell Deadlifts * Weight is per hand, you choose the weight. Conditioning RX: You get 2 barbells, 1 for Deadlift, the other for...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) In Teams of 2, 2 Rounds of: 4 Minutes: Max Calorie Bike 4 Minutes: AMRAP: 10 Partner to Partner Wall Ball (20/14) 10 Synchronized Burpees 4 Minutes: Max Calorie Row 4 Minutes: AMRAP: 10 Partner Tagging Push-Ups 10 Sit...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Reps) For Quality, 2 Sets of: :45 Squat Therapy :45 Burpee 2 Jump n’ Hang Then, 2 Sets of: :45 Wall Balls :45 Toes to Bar * You choose the wall ball weight. [Scale 1]: Straight leg raises [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (Time) For Quality, 10 AMRAP of: 200m Run 5 Pull-Up Bar Traverse 3 Wall Walks [Scale 1]: 200m Run 3 Pull-Up Bar Traverse 1 Wall Walk w/ :10 Hold [Scale 2]: 200m Run 10 Hang + Hand Pick Ups 3 Scaled...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) For Quality, 4 Sets of: :30 Scap Push-Ups :30 Cross Body DB Deadlifts (Alternate working arm every other round)* * You choose the weight. [Scale 1 & 2]: No Change Conditioning Metcon (AMRAP – Rounds and Reps) 25 Minute...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 (AMRAP – Reps) 7 Rounds of: :45 Max Triple Unders :45 Max Calorie Bike [Scale 1]: 7 Rounds of: :45 Max Double Unders :45 Max Calorie Bike [Scale 2]: 7 Rounds of: :45 Max Double Under Attempts or Single Unders :45...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) For Quality, 15 Minute AMRAP: :30 KB Front Rack Hold 10 Double KB Overhead Squat 10 Sit-Ups 10 Double KB Russian Swing 10 Chin Ups 10 Ring Dips * You choose the weight. [Scale 1]: Reduce reps to 6-8...Read More