Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On the Minute x 10: Odd: 1-3 Legless Rope Climbs (15’) Even: 50’ Handstand Walk * Record climb height for challenge. [Scale 1]: 15’ Rope Climb 25’ HS Walk [Scale 2]: 10’ Rope Climb or 3-5 Get-Ups 50’ Bear...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Tabata! 3.0 (:20 On / :10 Off) * Perform 16 rounds of each couplet alternating movements. Couplet 1: Air Squats Medicine Ball Slam (30/20) Couplet 2: Push-Ups Medicine Ball Russian Twist (30/20) Couplet 3: Straight Leg Raises Medicine Ball...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 15 Minute Time Cap. Metcon (Time) 15-12-9-6-3 of: Dumbbell Hang Clean & Jerks (50/35 per hand) Weighted Strict Pull-Ups* * Use one of the dumbbells hooked between your feet for the WT. Pull-Ups. Keep it strict. Kipping does not count as RX. [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 20 Minute Time Cap. Metcon (4 Rounds for time) In Teams of 2, 4 Rounds each for time of: 1 Mile (1.6 Kilometers) Bike *Rest while your partner bikes. * Score is your combined times for each round. Example Partner 1 finishes round...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2:30 x 5 of: 3 Hang Power Snatch @ 70% 1rm, Climbing [Scale 1]: 3 Hang Power Snatch @ 70% 1rm, Across [Scale 2]: 3 Hang Power Snatch @ Build up to 70% or use a challenging weight across. Hang Power Snatch...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Build to a 5-Rep MAX in 20 Minutes. Bench Press (5-Rep MAX) Conditioning 8 Minute Time Cap. Metcon (Time) 42-30-18 of: Dumbbell Floor Press * (50/35 per hand) Renegade Row (50/35 per hand) * On the Floor Press both arms start extended, but...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Tabata, (:20 ON, :10 OFF x 8) Chest to Bar Pull-Ups REST 1 Minute Sit-Ups REST 1 Minute Seated Strict Press (75/55) REST 1 Minute Hip Extensions REST 1 Minute Jumping Back Squats (75/55) Perform a full 8 round...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2:30 x 5 of: 3 Clean and Jerks @ 80% 1rm, Climbing [Scale 1]: 3 Clean and Jerks @ 80% 1rm, Across [Scale 2]: 3 Clean and Jerks @ Building up to 80% 1rm or a challenging weight. Clean and Jerk (5...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Complete AMRAP A – REST 5 Minutes – Complete AMRAP B. A: Metcon (AMRAP – Rounds and Reps) In Teams of 2, Complete: 15 Minute AMRAP of: 50 Dumbbell Squats (50/35 per hand) 50′ Partner Wheelbarrow Walks 50 Pull-Ups 50′ Partner Wheelbarrow Walks...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 25 Minute Time Cap. Movements should be unbroken. A good goal is a roughly 1:1 work/rest ratio. 2 minute sprint followed by 2 minutes of rest. T (5 Rounds for time) 5 rounds for time of:
 100-meter sprint
 10 squat clean thrusters
 15...Read More