Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Choose A, B, or C. A: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row B: Crossfit Games Open 18.1 Scaled (Ages 16-54)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 25 Minute Time Cap. Metcon (Time) 5 Round of: 400m Row 7 L-Sit Pull-Ups 4 Clean & Jerks (185/125) [Scale 1]: 5 Round of: 400m Row 7 Knee Tucked Pull-Ups 4 Clean & Jerks (135/95) [Scale 2]: 5 Round of: 400m Row 7 Pull-Ups or Kneeling...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 30 Minute Time Cap. Metcon (Time) 2 Rounds of: 1 Mile Run 100 Sit-Ups [Scale 1]: 2 Rounds of: 1,200m Run 100 Sit-Ups [Scale 2]: 2 Rounds of: 800m Run 75 Sit-UpsRead 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 15 Minute Time Cap Metcon (Time) 12-9-6 of: Hang Squat Cleans (165/115) Burpee Bar Muscle Ups [Scale 1]: 12-9-6 of: Hang Squat Cleans (125/85) Burpee Chest to Bar Pull-Ups [Scale 2]: 12-9-6 of: Hang Squat Cleans (65/45) Burpees Strength Metcon (Distance) 10 Minutes...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2 Minutes for 10 Minutes: 3 Regular or Sumo Deadlifts @ 80% 1rm, Climbing [Scale 1]: 3 Regular or Sumo Deadlifts @ 80% 1rm, Across [Scale 2]: 3 Regular or Sumo Deadlifts @ Moderate Weight A: Deadlift (5 x 3 @ 80% 1rm, Climbing) B:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats[Scale 1]: 4 Pull-Ups 8 Push-Ups 12 Squats [Scale 2]: 3 Kneeling Barbell Pull-Ups 6 Push-Ups 9 Air SquatsRead More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Metcon (AMRAP – Reps) 5 Rounds of: 1 Min. MAX Calorie Bike 1 Min. MAX Dumbbell Push Press (35/25) 1 Min. MAX Calorie Row 1 Min. MAX Dumbbell Front Rack Lunge (35/25) 1 Min. MAX Double Unders 1 Min. MAX Dumbbell Renegade Row (35/25) * 1...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2:30 Minutes x 5: 3 Overhead Squats @ 75% 1rm, Climbing [Scale 1]: 3 Overhead Squats @ 75% 1rm, Across [Scale 2]: 3 Overhead Squats @ Moderate Weight Overhead Squat (5 x 3 @ 75% 1rm, Climbing) Conditioning Scale 1 is 15.2 Scaled. Scaling for...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 12 Minute Time Cap. Metcon (Time) 21-15-9 of: Push Press (135/95) Power Cleans (135/95) [Scale 1]: Weight (115/75) [Scale 2]: 12-9-6 of: Push Press (95/65) Power Cleans (95/65) Midline 15 Minute Time Cap. Metcon (Time) 5 Rounds of: 10 Hollow Rocks 10 V-Ups 10 Tuck Ups...Read More