Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 30 Minute Time Cap. Metcon (Time) 4 Rounds of: 30 GHD Sit-Ups 30 Hip Extensions 100′ Handstand Walk [Scale 1]: 4 Rounds of: 30 V-Ups 30 Russian Kettlebell Swings (70/53) 50′ Handstand Walk, 5 Attempts [Scale 2]: 4 Rounds of: 25 AB Mat...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 15 Minute Time Cap. Perform the workout using Squat Cleans. Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips[Scale 1]: 21-15-9 of: Clean (105/75) Matador Dips [Scale 2]: 21-15-9 of: Clean (75/55) Ring Push-Ups Midline Complete in 12-15 Minutes, rest as needed. Barbell...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) 10 Rounds of: :30 Wall Balls (20/14) Rest :30 :30 Chin Ups Rest :30 :30 Burpees Rest :30 :30 Knees to Elbow Rest :30 [Scale 1]: Scale Wall Ball weight to something that allows for :30 unbroken reps. Scale...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 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 25 Minute Time Cap. Skills Practice Complete in 12-15 Minutes. 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...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 20 Minutes to build to a 5,3, and 1-REP Maxes. A: Push Press (5-Rep MAX) B: Push Press (3-Rep MAX) C: Push Press (1-Rep MAX) Conditioning 12 Minute Time Cap. Metcon (Time) 3 Rounds of: 60 Double Unders 21 Kettlebell Thrusters (35/26 per...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 35 Minute Time Cap Metcon (Time) 3 Rounds of: 800m Run or Row 25 Toes to Bar 25 Deadlifts (225/155) [Scale 1]: 3 Rounds of: 800m Run or Row 15 Toes to Bar 15 Deadlifts (185/125) [Scale 2]: 3 Rounds of: 400m Run...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 15 Minutes to build to a heavy 10-reps. Front Squat (Heavy as possible for 10 reps.) Conditioning 15 Minute Time Cap. Metcon (Time) 5-4-3-2-1 of: Rope Climbs (15′) Clean & Jerks Men: 145-165-185-205-225 Ladies: 115-125-135-145-155 * Increase the weight on the Clean &...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Complete within 20 minutes. Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups[Scale 1]: 75% Bodyweight Bench Press Pull-Ups [Scale 2]: 5 Rounds of: 10 Bench Press (95/65) 15 Barbell Pull-Ups Midline 15 Minute Time Cap. Durante’s Core...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning No Time Cap. New Heats Will Begin Every 10-15 Minutes. BEST BUDDIES (Time) For Time, In Teams of 2: 150 Calorie Bike 100 Power Snatches (95/65) 100 Burpees 100 Toes to Bar 150 Wall Balls (30/20) [Scale 1]: 150 Calorie Row 100 Power...Read More