Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength 15 Minutes to build to a 5-Rep MAX. Bench Press (5-Rep MAX) Workout of the Day 20 Minute Time Cap. Metcon (Time) 60 Push-Ups 50 Dips 40 Handstand Push-Ups 30 Dumbbell Bench Press (50/35 per hand) 20 Push Jerks (50/35 per hand) 10 Push Press (50/35...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Skills Practice Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 15 Burpees 30/20 Calorie Row [Scale 1]: No Change [Scale 2]: 20 Minute AMRAP of: 10 Burpees 20/15 Calorie Row After Party Metcon (AMRAP – Reps) 8 Reverse Tabata Rounds, :10 On /...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Skills Practice Metcon (No Measure) On the Minute x 8: :45 of Squat Therapy :45 of Handstand Walking [Scale 1]: On the Minute x 8: :45 of Squat Therapy :45 of HS Walk Attempts [Scale 2]: On the Minute x 8: :45 of Squat Therapy :45 of...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 20 Minute Time Cap. Metcon (Time) 4 L-Sit Rope Climbs (15′) 8 Legless Rope Climbs (15′) 12 Rope Climbs (15′) [Scale 1]: Accumulate 1 Minute in a Hanging L-Sit 4 Legless Rope Climbs (10-15′) 8 Rope Climbs (10-15′) [Scale 2]: Accumulate 1 Minute...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 30 Minute Time Cap. Metcon (Time) 5 Rounds of: 25 Kettlebell Swings (70/53) 25 GHD Sit-Ups 25 Good Mornings (75/55) 25 Knees to Elbow [Scale 1]: 5 Rounds of: 15 Kettlebell Swings (70/53) 15 V-Ups 15 Good Mornings (55/35) 15 Knees to Elbow...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day Strength 15 Minutes to build to a heavy Power Clean & Jerk. Goal: Choose a weight for the WOD and attempt to build to at least 130% that weight before going into the WOD. Example: If your WOD Weight is 155 lbs. then...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2 Minutes for 14 Minutes: 1 Overhead Squat @ 80% 1rm, Climbing [Scale 1]: 1 Overhead Squat @ 80% 1rm, Across [Scale 2]: 1 Overhead Squat @ Moderate Weight, Climbing Overhead Squat (7 x 1 @ 80% 1rm, Cimbing) After Party Metcon (AMRAP – Rounds...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength On the Minute for 30 Minutes: 2 Deadlift (315/210) * Choose either a conventional or sumo deadlift stance to complete the workout with and use a double over hand grip. [Scale 1]: Weight (275/185) [Scale 2]: Weight (225/155) A: Deadlift B: Sumo Deadlift After Party 20...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day Rocky Balboa (5 Rounds for time) 5 Rounds of: 20 Wall Balls (20/14) (10ft Target) 20 Sumo Deadlift High-Pulls (75/55) 20 Box Jumps (24″) 20 Push Press (75/55) 20 Calorie Row * Rest 1 Minute Between Rounds. [Scale 1]: 5 Rounds of: 20...Read More