Sunday 011319

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

View Public Whiteboard


25 Min. Time Cap.

The Filthy Fifty (Time)

50 Box Jumps (24/20)

50 Jumping Pull-Ups*

50 Kettlebell Swings (35/26)

50 (Total) Walking Lunge

50 Knee To Elbows

50 Push Press (45/35)

50 GHD Hip Extensions

50 Wall Balls (20/14)

50 Burpees

50 Double Unders

* Perform jumping pull-ups if you have the strength to do 5 unbroken strict pull-ups.

[Scale 1]:

Reduce reps to 40s if needed.

Knees as high as possible.

Superman Raises or try 30-40 Hip Extensions

40 Double Unders or Attempts with Singles

[Scale 2]:

“The Dirty Thirty”

30 Reps of each exercise

Box Jumps (20/12)

Ring Rows

Kettlebell Swings (30/18)

Walking Lunges

Knee Tucks

Push Press (35/15)

Superman Raises

Wall Balls (14/10)


Single Unders


Hold the following poses and stretches for the specified times.

Focus on your breathing and relax.

2 Min. Double Pigeon Pose*

2 Min. Frog Pose

* Switch the leg that’s on top after 1 Min.

Previous PostNext Post