Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 25 Minute Time Cap, Choose A or B. [Scale 1]: No Change [Scale 2]: Run or Row 3k A: 5k Run (Time) Max Effort 5k Run B: 5k Row (Time) Max Effort 5k Row After Party Metcon (AMRAP –...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On the Minute x 9 for Quality: Minute 1 – :30 Ring L-Sit HOLD Minute 2- :40 Alternating Hanging Hip Touches Minute 3 – :50 Squat Therapy [Scale 1]: Minute 1 – :30 Ring Support HOLD Minute 2 –...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * Complete parts 1 n’ 2 in 10 Minutes. Metcon (No Measure) Part 1: 3 x 50′ Dumbbell Jerk Steps Part 2: 3 x 15 Dumbbell Jerk Stance Press Workout of the Day * Find a 1-Rep MAX in 15 Minutes. Split...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Skills Practice Metcon (No Measure) Part 1: Complete in 12 Minutes. 8 Sets of 8 Reps of: Hollow Body to Superman Roll Part 2: Reverse Tabata (:10 On, :20 Off – 8 Rounds) of: Inactive Hang Active Hang * Alternate...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Part A: Build to a challenging 7 Overhead Squats in 15 Minutes. Part B: On the Minute for 6 Minutes: ODD: 10 Handstand Shoulder Taps EVEN: :1 Minute of MAX Superman Rocks A: Overhead Squat (Challenging 7 Reps) B: Metcon (No Measure)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice A: 2 Minutes / Side B: Coach led technique practice. A: Kettlebell Arm Bar (No Measure) B: Turkish Get Up Workout of the Day * 30 Minute Time Cap Arnie (Time) For Time: With a single 2 pood kettlebell: 21 Turkish get-ups,...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP, In Teams of 2: Partner A.) 1,000m Row Partner B.) AMRAP AMRAP of: 4 Handstand Push-Ups 8 Burpees 12 Alternating Pistols * Both partners are working at the same time. Switch...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice A: 15 Minute Time Cap B: 5 Minute Time Cap A: Thruster (3-Rep MAX) B: Metcon (No Measure) 5 x 5 Scap Pull-Ups [Scale 1]: No Change [Scale 2]: 5 x :10 Active Hang + :10 Inactive Hang Workout of the Day...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice During the EMOM, work on ring path and control. Choose a kettlebell weight that allows you to easily complete all 10 reps. The focus is just to continue warming up the hips and shoulders. Then, After the EMOM, coaches will teach Muscle...Read More