Friday 102315


Weekend Schedule:
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

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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)

After Party

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.

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