Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) Deadlift Prep, On The Minute x 9: Min. 1: Contralateral Inchworms Min. 2: Reverse Kettlebell Good Morning Min. 3: Bent Over KB Scap Row * You choose the weight. Strength 10 Minutes for Part A. Then, 10 Minutes for...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) Squat Prep, 7 Minutes for Quality: :45 Bear Hold* 8 Squat Therapy 5 Suitcase Deadlift (Right) 5 Suitcase Deadlift (Left) 8 Sumo Deadlift High Pull * Bear Crawl position: flat back w/ hands under shoulders and knees just off...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) In Teams of 2, Complete: 12 Minutes: Partner 1: 200m Sprint Partner 2: MAX Wall Balls (30/20) Rest 2 Minutes 9 Minutes: Partner 1: 12/9 Calorie Bike Partner 2: MAX Ring Dips Rest 2 Minutes: 6 Minutes: Partner 1:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 35 Minute Time Cap. Tama (Time) 800m Single Arm Farmers Carry (45/35) 31 Toes to Bar 31 Push Ups 31 Goblet Squats (53/45) 400m Single Arm Farmers Carry (53/45) 31 Toes to Bar 31 Push Ups 31 Russian Kettlebell Swings (70/53) 200m Single...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Reps) On the Minute for Quality x 9 Min. 1: Sprinter Sit Ups Min. 2: Power Skips* Min. 3: Lateral Step Ups (Ballistic Block) * Focus on a powerful jump up instead of forward on the power skips –...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Kettlebell Tune Up 2.0 (No Measure) 8 Minutes for Quality: 3 Reverse Front Rack Lunges (Right) 3 Reverse Front Rack Lunges (Left) 4 Bottoms Up Press (Right) 4 Bottoms Up Press (Left) 10 Goat Bag Swings * Use a light Kettlebell for...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) For Quality Every :45 x 2 of: Set 1: Contralateral Inchworms (Hands and Feet both moving) Set 2: CrossOver Step Up (Right Side on Ballistic Block) Set 3: CrossOver Step Up (Left Side on Ballistic Block) Set 4: Kneeling...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) 12 Minutes for Quality: 1 Rope Climb (20’) 3 Turkish Get Ups / Side * Score how many rope climbs completed. [Scale 1]: 1 Rope Climb (15’) 3 Turkish Get Up / Side (Up to hip bridge only...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Hansen (Time) 5 Rounds of: 30 Kettlebell Swings (70/53) 30 Burpees 30 GHD Sit Ups [Scale 1]: 4 Rounds of: 30 Kettlebell Swings (53/35) 30 Burpees 30 V-Ups [Scale 2]: 4 Rounds of: 20 Kettlebell Swings (35/26) 20 Burpees 20 AB Mat Sit...Read More