Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2 Minutes for 10 Minutes: 1 Squat Clean & Push Jerk @ 80% 1rm, Climbing [Scale 1]: 1 Squat Clean & Push Jerk @ 80% 1rm, Across [Scale 2]: 1 Power Clean + 1 Front Squat + 1 Push Jerk @ Moderate Weight * Work...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 25 Minute Time Cap. Metcon (Time) 3 Rounds of: 800m Row 15 Deadlifts (275/185) 15 Strict Handstand Push-Ups [Scale 1]: 3 Rounds of: 800m Row 15 Deadlifts (185/125) 8 Strict Handstand Push-Ups * Use 1-2 AB Mats. [Scale 2]: 3 Rounds of: 400m Row 15 Deadlifts...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 15 Minute Time Cap. Metcon (Time) 21 Back Squat (Body Weight) 7 Rope Climbs (15′) 15 Back Squats (Body Weight) 5 Rope Climbs (15′) 9 Back Squats (Body Weight) 3 Rope Climbs (15′) [Scale 1]: 21 Back Squat (115/75) 5 Rope Climbs (10′) 15 Back Squats...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 12 Minute Time Cap. Record the score for Jackie under section A. Note the time you completed the 1,000m Row and record that under section B. A: Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups[Scale 1]: 1,000m Row 50 Thrusters (45/35) 30 Kneeling...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Complete all 3 WODs with a partner! REST 2 minutes between workouts. A: Metcon (AMRAP – Reps) In Teams of 2, 10 Minute AMRAP of: Partner 1: MAX Burpees to Plate (45) Partner 2: Plank on Rings * Burpees only count while partner 2 holds the...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Record TOTAL CALORIES for all 3 Rowing sets under section A. Record TOTAL WEIGHT for all 3 Power Snatch sets under section B. ACF OPEN Competitors: email both scores TOTAL CALORIES and WEIGHT to [email protected] by 8:00pm WEDNESDAY, JANUARY 17th. A: 2018 ACF OPEN WOD 3a...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 25 Minute Time Cap. Metcon (Time) In Teams of 2, Complete: 24 Muscle Ups 2k Bike 18 Muscle Ups 1k Bike 12 Muscle Ups 500m Bike * Divide work evenly between teammates. [Scale 1]: 18 Muscle Ups 2k Bike 12 Muscle Ups 1k Bike 6 Muscle...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2 Minutes for 10 Minutes: 1 Front Squat @ 80% 1rm, Climbing [Scale 1]: 1 Front Squat @ 80% 1rm, Across [Scale 2]: 1 Front Squat @ Moderate Weight Front Squat (5 x 1 @ 80% 1rm, Climbing) Conditioning Metcon (AMRAP – Rounds and Reps)...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 Conditioning Metcon (AMRAP – Reps) 10 Rounds of: :30 Toes to Bar Rest :30 :30 Ring Dips Rest :30 :30 Body Weight Deadlifts Rest :30 :30 Handstand Push-Ups Rest :30 [Scale 1]: Straight Leg Raises Matador Dips Deadlifts (155/105) Dumbbell Push Press (40/30 per hand) [Scale 2]:...Read More