Friday (10/23): Last Class is Noon. No Open Gym.
Saturday (10/24): All classes are canceled for Fall Face Off. Stop by and support our community!
We are still looking for Volunteers, talk to a coach if you are interested.
Albany CrossFit – Albany CrossFit: WOD – (Be)tter
Workout of the Day
* Complete the Strength Work in 25 Minutes
– Finish A1.) + A2.) before moving on to B1.) + B2.) etc…
– Use a DB or KB for the Rows, Kneel on a Bench or BOX.
A1.): Strict Press (2 x 5 @ 65% 1RM)
A2.): One Arm Dumbbell Row (2 x 10 / Side)
B1.): Strict Press (2 x 5 @ 70% 1RM)
B2.): One Arm Dumbbell Row (2 x 12 / Side)
C1.): Strict Press (2 x 3 @ 75% 1RM)
C2.): One Arm Dumbbell Row (2 x 14 / Side)
D1.): Strict Press (2 x MAX @ 80% 1RM)
D2.): One Arm Dumbbell Row (2 x MAX / SIDE)
Metcon (AMRAP – Rounds)
In Teams of 2,
10 Minute AMRAP of:
10 Box Jumps (24/20)
10 Partner Tagging Push-Ups*
10 Sit-Ups with Wall-Ball Throw (20/14)**
* Both partners hold the top of the push-up, partner 1 performs a push-up, then reaches and tags partner 2 who will then do a push-up.
** Perform a sit-up with a wall-ball, as you come up throw the wall-ball to your partner who will then do a sit-up.