Monday 111218


Monday 111218

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Skills Practice

Metcon (No Measure)

3 Sets of:

:30 Chin Ups

Rest :15

:30 Handstand Push-Ups

Rest :15

:30 Toes to Bar

Rest :15

:30 Burpees

Rest :15


Supine Ring Rows

HSPU to AB Mats/Seated DB Strict Press

Straight Leg Raise/Knee Tucks


Re-Test from 5.15.17

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
[Scale 1]:

3 Power Cleans (115/75)

6 Push Ups

9 Air Squats

[Scale 2]:

3 Hang Power Cleans (95/65)

6 Push Ups

9 Air Squats

This benchmark WOD was originally posted on, with credit to CrossFit San Diego, as the workout of the day for Sunday, September 14, 2008 (080914).

The original post said: “Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

1 Min. Twisted Cross Pose / Side

1 Min. Half Saddle Pose / Side