Announcements [WEEKDAY SCHEDULE] 8:30 AM – https://zoom.us/j/262806413 NOON – https://zoom.us/j/364492400 5:30 PM – https://zoom.us/j/359115363 [SATURDAY & SUNDAY SCHEDULE] 10 AM – https://zoom.us/j/216528666 🙂 Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT WARM-UP: 1 Round: :30 Alternating Spider-Man Lunges 1 Push-Up :30 Mountain Climbers 2 Push-Ups :30 Upward/Downward Dog 3 Push-Ups :30 Frog Hops 4 Push-Ups :30 Slow Burpees 5 Push-Ups … DB Warm-Up: :20 1-Arm Deadlift (from between feet) /SIDE :20 1-Arm High Pulls /SIDE :20 1-Arm Hang Power Cleans /SIDE :20 1-Arm Strict Press /SIDE … PRACTICE: 1 Round: 6 Alternating DB Power Snatches 6 Push-ups 6 Alternating DB Hang Clean and Jerks 6 Burpees Metcon (Time) “Opposite Day” 30-20-10: Alternating DB Power Snatches Push-ups Directly Into… 10-20-30: Alternating DB Hang Clean and Jerks BurpeesSCALING: … ALTERNATING DB POWER SNATCHES: Odd object snatches, Barbell Power Snatches (95/65), Slam Balls. … ALTERNATING DB...Read more

Announcements [WEEKDAY SCHEDULE] 8:30 AM – https://zoom.us/j/262806413 NOON – https://zoom.us/j/364492400 5:30 PM – https://zoom.us/j/359115363 [SATURDAY & SUNDAY SCHEDULE] 10 AM – https://zoom.us/j/216528666 🙂 Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT WARM-UP: … 1 Round: :30 Alternating Sampson Lunges 1 Min. Alternating Bird Dogs :30 Alternating Spider-Man Lunges 1 Min. Shoudler Taps :30 Down Dog Hold 1 Min. Plank Up-Downs :30 Up Dog Hold 1 Min. Side Plank (:30 /SIDE) … PRACTICE: 1 Round: 50′ Walking Lunge 100m 1-Arm Farmers Carry 15 Sit-ups Metcon (Time) “Farmhand” 5 Rounds: 100′ Walking Lunge 200m 1-Arm Farmers Carry 30 Sit-upsSCALING: … SIT-UPS: Modify to 60 Flutter Kicks if needed. … 1-ARM DB FARMERS CARRY: Odd object carry, 1 Min. Side Plank /SIDE, 500m Row, 1,000m Bike. … WALKING LUNGES: 30 Reverse Lunges (15 /SIDE).Read more

Announcements [WEEKDAY SCHEDULE] 8:30 AM – https://zoom.us/j/262806413 NOON – https://zoom.us/j/364492400 5:30 PM – https://zoom.us/j/359115363 [SATURDAY & SUNDAY SCHEDULE] 10 AM – https://zoom.us/j/216528666 🙂 Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT WARM-UP: … :30 Single Unders :30 Alternating Spider-Man Lunges :30 Mountain Climbers … :30 Single Unders :30 Alternating Sampson Lunges :30 Frog Hops … :30 Single Unders :30 Push-Up to Down Dog :30 Slow Burpees … Dumbbell Warm-Up: :20 1-Arm Deadlift (from between feet) /SIDE :20 1-Arm Bent Over Row /SIDE :20 1-Arm Russian Swing /SIDE :20 1-Arm Strict Press /SIDE … PRACTICE: 1 Round: 10 Double Unders 4 Lateral DB Burpees 4 Devil’s Press (2/Side if 1 DB) Metcon (Time) “Hellhole” 2 Min. AMRAP: 35 Double Unders 5 Lateral DB Burpees Max Devil’s Press in Time Remaining REST 2 MINS. 2 Min. AMRAP: 35 Double Unders 5 Lateral DB Burpees Max...Read more

Announcements [WEEKDAY SCHEDULE] 8:30 AM – https://zoom.us/j/262806413 NOON – https://zoom.us/j/364492400 5:30 PM – https://zoom.us/j/359115363 [SATURDAY & SUNDAY SCHEDULE] 10 AM – https://zoom.us/j/216528666 🙂 Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT WARM-UP: … 1 Round: 1 Min. Alternating Spider-Man Lunges 1 Min. Glute Bridges … 2 Rounds: :30 Reverse Sampson Lunges :30 Single Leg Glute Bridges /SIDE … 1 Round: 200m Run 1 Min. Glute Bridge Walkouts … PRACTICE: 1 Round: 5 Double DB Squats (or WOD Scale) 100m Run (or :40 in place/in house) Metcon (Time) “Space Cadet” 21-18-15-12-9-6-3: Double DB Front Squats 200m RunSCALING: … DB SQUATS: Choose a weight that allows for the first 21 reps to be unbroken. If you have only 1 DB split the reps /SIDE or do Goblet Squats. Barbell (95/65). … RUN: Aim to finish in about 1 min. each time. Jog in place for...Read more

Announcements [WEEKDAY SCHEDULE] 8:30 AM – https://zoom.us/j/262806413 NOON – https://zoom.us/j/364492400 5:30 PM – https://zoom.us/j/359115363 [SATURDAY & SUNDAY SCHEDULE] 10 AM – https://zoom.us/j/216528666 🙂 Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT WARM-UP: … 3 Rounds: :30 Alternating Samson Lunges :30 Hollow Hold :30 Inchworm to Push-Ups :30 Air Squats … DB Warm-Up (1 light DB): 4 DB Deadlifts /SIDE 4 DB High Pulls /SIDE 4 DB Power Cleans /SIDE 4 DB Strict Press /SIDE 4 DB Power Clean and Jerks /SIDE … PRACTICE: 5 Strict Pull-Ups (or WOD Scale) 10 Push Ups 15 Air Squats 3 DB Power Clean and Jerks Metcon (AMRAP – Rounds and Reps) “BASE CAMP” 15 Min. AMRAP: 1 Round of “Strict Cindy” 1 Double DB Power Clean and Jerk 1 Round of “Strict Cindy” 2 Double DB Power Clean and Jerk 1 Round of “Strict Cindy” 3 Double...Read more