Announcements

JOIN OUR ONLINE ZOOM CLASSES!

[WEEKDAY SCHEDULE]:

8:30 AM – Meeting ID: 262-806-413
– https://zoom.us/j/262806413

NOON – Meeting ID: 364-492-400
– https://zoom.us/j/364492400

5:30 PM – Meeting ID: 359-115-363
– https://zoom.us/j/359115363

[SATURDAY & SUNDAY SCHEDULE]

10 AM – Meeting ID: 216-528-666
https://zoom.us/j/216528666

🙂

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

View Public Whiteboard

🏠 AT HOME WORKOUT

WARM-UP:

…

Line Drills:

…

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

…

DEMO VIDEO: https://youtu.be/WVTJdjFjzaE

Metcon (Time)

“Long Beach”

1 Round:

160 Double Unders

800m Run

40 Burpees

2 Rounds:

80 Double Unders

400m Run

20 Burpees

3 Rounds:

40 Double Unders

200m Run

10 Burpees
SCALING:

…

DU: Reduce reps for each piece (ex: 100-50-25), Single Unders (320-160-80), Jump with Time Caps (160 reps = 3 Mins., 80 reps = 90 sec., 40 reps = 45 sec.), Over and Back DB Hops or Jumping Jacks (80-40-20).

…

200m Run: 200m Row, 500m Bike, Jog in place or in room for 1:00.

…

400m Run: 400m Row, 1,000m Bike, Jog in place or in room for 2:00.

…

800m Run: 1,000m Row, 2,000m Bike, Jog in place or in room for 4 Min.

…

BURPEES: Squat Thrust, Reduce Reps (20-15-10)