Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 30 Minute TIme Cap. Record separate 2k time under section B. A: Metcon (Time) 2,000m Row 100 Wall Balls (20/14) 20 Muscle Ups [Scale 1]: 2,000m Row 75 Wall Balls (14/10) 10 Muscle Ups [Scale 2]: 1,500m Row 50 Wall Balls (10/8) 20...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 25 Minute Time Cap. Metcon (Time) 21-18-15-12-9-6-3 of: Handstand Push-Ups L-Sit Pull-Ups [Scale 1]: 18-15-12-9-6-3 of: Handstand Push-Ups (1-2 AB Mats) Knee Tucked or Regular Pull-Ups [Scale 2]: 21-18-15-12-9-6-3 of: Pike Push-Ups Barbell Pull-UpsRead More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice A: Coach led, 3 sets of the Burgener Warm-Up and Skill Transfer exercises each. 5 reps per movement. B: 15 Minutes to practice the 3-Position Pausing Power Snatch. C: If you lift a PR on the Power Snatch or have no numbers...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) In Teams of 2, Complete: 8 minute AMRAP of: Partner 1: Max Cal Bike Partner 2: 1 Round of – 100’ Farmers Carry (70/53 per hand) 20 Russian Kettlebell Swings (70/35) REST: 2 Minutes 8 Minute AMRAP of: Partner...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Record your times under one of the sections listed below. Section A: RX Section B: Scale 1 Section C: Scale 2 A: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Warm-Up “Roxanne” by The Police Skills Practice Hang Power Snatch – Dumbbell First, Barbell Second MED Ball Clean Lectures: Measurable, Observable, Repeatable – Compare scores from Day 1. GROUP PHOTO!!! Fit Aid Party Upstairs Workout of the Day Bootcamp (AMRAP – Rounds and Reps) 6 Minute AMRAP...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (5 Rounds for calories) Five 3 Minute Rounds of: 10 Front Squats (185/125) 10 Box Jumps (36/30) Max Calories Row in the remaining time. * Rest 3 Minutes between rounds. [Scale 1]: Five 3 Minute Rounds of: 10 Front Squats (135/95) 10...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 12 Minute Time Cap. Skills Practice CrossFit Warm-Up (No Measure) 3 Rounds, 10-15 Repetitions of: :15 to :30 Sampson Stretch Overhead Squats* Sit-Ups Back Extensions Pull-Ups Dips * Start with a PVC pipe on the OHS and then increase the weight each round....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 Conditioning Havana (AMRAP – Rounds and Reps) 25 Minute AMRAP of: 150 Double Unders 50 Push-Ups 15 Power Cleans (185/125) [Scale 1]: 25 Minute AMRAP of: 100 Double Unders 30 Push-Ups 10 Power Cleans (135/95) [Scale 2]: 25 Minute AMRAP of: 75 Single Unders...Read More