Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Strength * 20 Minutes to find a 1RM. Metcon (No Measure) On the Minute x 9 of: Minute 1 – :40 of Lateral Burpees (Jump laterally over a line in the floor, alternate left and right jumps) Minute 2 – :30 of...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 20 Minute Time Cap Skills Practice * 15 Minute Time Cap Metcon (No Measure) 3 Sets for Quality of: :30 Sampson Stretch / Side 10 Overhead Squats * 10 AB Mat Sit-Ups 10 Good Mornings * 10 Pull-Ups or...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice On the Minute x 10: ODD: 1 Attempt at a MAX Distance Broad Jump EVEN: :30 MAX Inverted Shoulder Taps [Scale 1]: No Change [Scale 2]: Wall Walk to Shoulder Taps or do them from a Push-Up position. ODD: Broad Jump (Distance)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 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...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * 15 Minute Time Cap Power Clean (1-Rep MAX) Workout of the Day * 15 Minute Time Cap CrossFit Disco (Time) 10-9-8-7-6-5-4-3-2-1 of: Power Cleans @ 75% Body Weight Pull-Ups [Scale 1]: Weight @ 50% Body Weight [Scale 2]: Russian Kettlebell Swings...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On the Minute x 8 of: ODD – :20 Inactive Hang + :20 Active Hang EVEN – :40 of Wall Walks Workout of the Day * 25 Minute Time Cap Metcon (Time) 7 Rounds of: 21 Strict Press (75/55)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 40 Minute Time Cap Metcon (Time) 5 Rounds of: 800m Run 23 Back Squats (135/95) 13 Deadlifts (135/95) [Scale 1]: 600m Run Barbell (115/75) [Scale 2]: 400m Run Barbell (95/65) Mirosław “Miron” Łucki, 38, died Aug. 23, 2013, in...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) In Teams of 2, 35 Minute AMRAP of: 50 Wall Balls (20/14) 40 Burpees 30 AB Mat Sit-Ups * Every 5 minutes stop and run 200m together. [Scaling Suggestions]: [Scale 1]: Wall Ball (14/10)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 World’s Greatest Stretch / Side 16 Cossack Squats 8 Air Squats 90 Second Air Squat 8 Air Squats 16 Contralateral Inch Worms 3 World’s Greatest Stretch / Side Workout of the Day Metcon (AMRAP – Reps) 3 Rounds...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength * Every 2 Minutes x 7: 1 Thruster @ 80% 1RM, Climbing [Scale 1]: 1 Thruster @ 80% 1RM, Across [Scale 2]: 3 Thruster @ Moderate Weight Thruster (7 x 1 @ 80% 1RM, Climbing) Workout of the Day Metcon (AMRAP – Rounds...Read More