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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2 Minutes for 10 Minutes: 1 Overhead Squat @ 80% 1rm, Climbing [Scale 1]: 1 Overhead Squat @ 80% 1rm, Across [Scale 2]: 1 Overhead Squat @ Moderate Weight Overhead Squat (5 x 1 @ 80% 1rm, Climbing) Conditioning 20 Minute Time Cap. Metcon (Time)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 6 Minute Time Cap. Isabel (Time) For Time: 30 Snatches, 135# / 95#[Scale 1]: 30 Snatches (95/65) [Scale 2]: 30 Snatches (65/45) Skills Practice Practice maintaining the following strokes per minute. Rounds 1 and 2: 24 s/m Rounds 3 and 4: 26 s/m Rounds 5 and...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Metcon (AMRAP – Reps) 4 Rounds of: :45 Calorie Bike :45 Push-Ups :45 Box Jumps (24/20) :45 Grasshoppers :45 Russian Kettlebell Swings (53/35) :45 Plank Up/Downs :45 Wall Balls (20/14) * Rest :15 after each exercise. [Scale 1]: No Change [Scale 2]: Bike – Same Segmented...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning ACF OPEN Competitors: email ROUNDS & REPS completed to [email protected] by 8:00pm WEDNESDAY, JANUARY 10th. 2018 ACF OPEN WOD 2 – To Be The Best (AMRAP – Rounds and Reps) 16 Minute AMRAP of: 40-ft Overhead Lunge (53/35 per hand) 30 Double Unders 40-ft Overhead Lunge...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Complete a set of Strict Press every 2 minutes climbing in weight. Set 1: Strict Press (10 Strict Press @ 60-65% 1rm) Set 2: Strict Press (8 Strict Press @ 65-70% 1rm) Set 3: Strict Press (6 Strict Press @ 70-75% 1rm) Set 4: Strict Press...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 22 Minute Time Cap. Metcon (Time) 4 Rounds of: 400m Row 30 Push Press (65/45) 20 Chest to Bar Pull-Ups [Scale 1]: 4 Rounds of: 400m Row 21 Push Press (65/45) 14 Pull-Ups [Scale 2]: 4 Rounds of: 250m Row 21 Dumbbell Push Press (20/15 per...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Complete a set of Sumo Deadlift every 2 minutes climbing in weight. Set 1: Sumo Deadlift (10 Sumo Deadlift @ 60-65% 1rm) Set 2: Sumo Deadlift (8 Sumo Deadlift @ 65-70% 1rm) Set 3: Sumo Deadlift (6 Sumo Deadlift @ 70-75% 1rm) Set 4: Sumo Deadlift...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 7 Minute Time Cap. ACF OPEN Competitors: email Fran TIME to [email protected] by 8:00pm on THURSDAY, JANUARY 4th. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups[Scale 1]: 21-15-9: Thrusters (75/55) 12-9-6: Pull-Ups * Scale 1 Ladies for the ACF Open do 21-15-9 Kneeling Barbell Pull-Ups [Scale...Read More