Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice A: Coach led rowing technique and drills. B: Take 3-5 attempts to test your 100m Row. Record the best one. 100m Row World Records (in Seconds): Lightweight Women (136 lbs. & Under) – 17.6 (1:28.0 Split) Heavyweight Women (Above 136 lbs.) –...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Tabata! 4.0 (:20 On, :10 Off) * Perform 16 rounds of each couplet alternating movements. Couplet 1: Calorie Bike Dumbbell Push Press (50/35 per hand) Couplet 2: Calorie Row Air Squats Couplet 3: 20′ Shuttle Sprints Grasshoppers * 20′...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) 45 Minute AMRAP of: 400m Run 3 Rope Climbs (15′) 400m Run 15 Clapping Push-Ups [Scale 1]: 45 Minute AMRAP of: 400m Run 2 Rope Climbs (15′) 400m Run 15 Push-Ups [Scale 2]: 30 Minute AMRAP of:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 8 Minutes for Quality of: 3 Turkish Get-Up Sit Ups / Side 6 Half Kneeling Windmill Press / Side * Choose a weight that allows for unbroken reps and good technique. Strength Every 2 Minutes x 5: 3 Unbroken...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (Time) 10 Minutes for Quality: 100′ KB Front Rack Carry* MAX Effort Handstand HOLD MAX Effort Ring L-Sit * You choose the weight on the carry. * Record the total accumulated time on the holds. [Scale 1]: 100′ KB Front Rack...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Reps) 2 Sets of: :45 Seated Wall Balls (Light for Max Height) :45 AB Mat Sit-Up to Overhead Throw Against Wall :45 Overhead Lunge * All done with a light-moderate weight wall ball. [Scale 1]: No Change [Scale 2]:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 8 Minutes for Quality: 10 Scap Pull-Ups (Chin Up Grip) 10 Wall Slides* 50′ Broad Jumps Landing in a Squat 10 Alternating Bird Dogs (Top of Push-Up) * Slow and controlled on Scap Pull-Ups, Wall Slides, and Bird Dogs....Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete in 12 Minutes: Approach in 1 of 2 ways: 1. If proficient at muscle ups go for time, reduce reps to 20 if necessary. 2. Practice Muscle Up skills to improve technique. Work with rings today, not bar muscle ups. 30...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 3, 30 Minute AMRAP of: 50 Synchronized Burpees 75 V-Ups 50 Synchronized Plate Ground to Overhead (45/35) 75 Push-Ups 50 Synchronized Air Squats Holding Plate 75 Chin Ups * Synchronized – all three partners...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete 2-3 Sets for Quality in 15 Minutes. Metcon (No Measure) 2-3 Sets for Quality of: 1 Min. Spiderman Lunge 10 One Arm Dumbbell Overhead Squats / Side 20 Hanging L-Sit Flutter Kicks 10 Dumbbell Cross Body Deadlifts / Side 10 One...Read More