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albany crossfit
  This Week's Mobility  Warm-Up: Group Dynamic   Strength: Front Squat 5 x 3 @ 75%1RM   Conditioning: Score To Beat – Jessica Estrada 268 Reps! 3 Rounds For Total Repetitions of: 1 Minute: Max Effort Front Squats (135/95) 1 Minute: Max Effort Hand Stand Push Up 1 Minute: Max Effort Kettlebell Swings (24/16kg) 1...
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  This Week's Mobility  Warm-Up: CrossFit Warm-Up 3 x 12   Strength: A) Top Pull Deadlift 3 x 3 @ 70%1RM * Rest 60 Seconds Between Sets Then… B) Press 3 x 3 @ 70%1RM * Rest 60 Seconds Between Sets   Conditioning: Choose (1) of the Following WODs: 1.) For Time: Row 800m 30...
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This Week's Mobility  Warm-Up: Group Dynamic   Conditioning: Thruster Volume Ladder (135/95) *1st minute complete 1 Thruster, 2nd minute complete 2 Thrusters, 3rd minute complete 3…. Continue this pattern until you can no longer complete the required number of repetitions in that minute.   Midline: 3 Sets: 25 Weighted Anchored Situps Rest 1 minute
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Jenna focuses on conquering the mind:  You are about to do a heavy lift. Your mind is racing… “Keep my elbows up, make sure my knees are out, squeeze my butt, stay tight…” and this is repeating over and over again in your head. As your mind is saying everything you need to do, you...
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This Week's Mobility Warm-Up: Gymnastics Warm-Up – Day 2   12 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin...
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This Week's Mobility                   Warm-Up: CrossFit Warm-Up 3 x 12 * 12 Minute Time Cap   Strength: 3 Sets of the Following: 5 Bent Over Row (Supinated Grip) * Heavy As Possible Without Sacrificing Technique Then… Max Effort Push-Ups ** Rest 60 Seconds Between Sets   Conditioning:...
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Ali wants you to rest right: With about one month left in the 90 Day Challenge in full swing, and the Open on the horizon, it's hard to escape the CrossFit addiction mode. Many of you are seen hitting the WOD followed up by a specialty class, attending 5 days in a row, volume training...
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This Week's Mobility Warm-Up: Gymnastics Warm-Up – Day 1 12 Minute AMRAP for Quality: Level 1: 10 Ring Pushups 10 Sec Tripod 3 Handstand kick up attempts 10 Sumo Deadlift w/ Kettlebell 10 Superman Raises Level 2: 5 Handstand Pushup (With or without Wall assistance) 10 Sec Frog stand or Tuck Planche 10 Pistols (Alterating...
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