Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * 15 Minute Time Cap Metcon (No Measure) 3 Sets for Quality of: :30 Hang 10 Goblet Squats * :30 Plank 10 Kettlebell Swings * 10 Toes to Bar or Knee Tucks 10 Handstand Push-Ups or Hand Release Push-Ups Workout of the...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets for Quality of: 10 Squat Therapy 10 Russian Kettlebell Swings* * You Pick the Weight Then, 2 Minute Kettlebell Squat HOLD Strength * 15 Minutes to build to a 10-Rep MAX Back Squat (10-Rep MAX) Workout of...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap Metcon (Time) In Teams of 2, For Time: 1,600m Run 1,600m Row 5 Rounds of: 100ft Walking Lunges 30 Burpees 20 Toes to Bar 1,600m Row 1,600m Run * Switch every 200m on the Run...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On the Minute x 10: ODD: 10 Rope Pull-Ups EVEN: 3-5 Wall Walks [Scale 1]: On the Minute x 10: ODD: 6-10 Chin Ups EVEN: 3-5 Wall Walks [Scale 2]: On the Minute x 10: ODD: 10 Rope Rows...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (Time) On the Minute x 10 of: ODD – :MAX EFFORT Ring L-Sit EVEN – :30 Alternating Seated Leg Lifts * Record the total accumulated time in the L-Sit [Scale 1]: Ring Knee Tuck HOLD [Scale 2]: Ring Support or Top...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * Coach led Med Ball Clean and Muscle Up Transition technique. Medicine Ball Clean Technique (No Measure) Muscle Up Technique Practice (No Measure) Workout of the Day * 25 Minute Time Cap Metcon (Time) 150 Single Unders 20 Bar Muscle Ups 10...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice POSE Running Technique (No Measure) Workout of the Day * 40 Minute Time Cap Metcon (Time) Complete 10,000m, Utilize each of the following: Run Row Bike * You must complete at least 1,600m (1 Mile) with each exercise. Once that requirement is...Read More
