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: … 6 Mins. for Quality: 100m Run (:30 Jog in Place or 30 Mountain Climbers) 5 1-Arm DB Romanian Deadlifts / Side 10 1-Arm DB Bent Over Rows / Side Metcon (Time) “Heldum” 5 Rounds: 400m Run 21 Russian DB or KB Swings 9 Strict Pull-ups*SCALING* … RUN: Reduce distance to 200m. If unable to run outside perform 15 Burpees, Row 500m, Bike 1,000m. … SWINGS: Modify to Good Mornings or Deadlifts if needed. … PULL-UPS: Hanging Knee Tucks, Ring or Inverted Rows, 18 1-Arm DB Bent Over Rows (9/Side), Barbell...Read more

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: … 3 Sets: :30 Single Unders :30 Active Samson :30 Push-up to Down Dog :30 Slow Air Squats … DUMBBELL WARM-UP (Use 1 DB): 5 Good Mornings 5 Goblet Squats 5 Strict Press / Side 5 Deadlifts / Side … 4 Alternating Hang High Pulls 4 Alternating Hang Power Snatch 4 Alternating High Pulls 4 Alternating Power Snatch 4 Overhead or Front Rack Reverse Lunges / Side … PRACTICE ROUND: 10 1-Arm Alternating Power Snatches 15 Double Unders (20 Single Unders) 10 Overhead or Front Rack Reverse Lunges (Total) 15 Double...Read more

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: … 2 Rounds: :30 Single Leg Glute Bridges / Side :30 Straight Leg Sit-Ups :30 Glute Bridges :30 Front Plank :30 Glute Bridge Walkouts :30 Hollow Hold :30 Air Squats :30 V-Ups Metcon (4 Rounds for reps) “Supple Sunday” Tabata: :20 On, :10 Off x 8 each exercise Double DB Romanian Deadlifts Hollow Hold Weighted Glute Bridges V-Ups * Record the reps for each exercise. On the Hold, each second counts as a rep. Complete one exercise before moving on to the next.*SCALING* … DEADLIFTS: Single Dumbbell Romanian Deadlift (Hold Outside...Read more

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: … Running 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: https://www.youtube.com/watch?v=WVTJdjFjzaE … SINGLE DB WARM-UP (1 light weight): :30 Deadlifts / Side :30 Hang Power Cleans / Side :30 Front Squat / Side :30 Strict Press / Side Metcon (Time) “Den”...Read more

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: … 8 Rounds: :20 Spider-Man Lunges :10 Mountain Climbers … 8 Rounds: :20 Single Unders :10 Air Squats Metcon (AMRAP – Rounds and Reps) “Bubbles” 12 Min. AMRAP: 10 Burpees 25 Double Unders ** REST 5 MIN. ** Before “Body Armor”*SCALING* … BURPEES: Squat Thrust or Push-Ups (modify to knees as needed). … DOUBLE UNDERS: 50 Single Unders, :30 of Practice and Attempts, 25 Double Taps. Metcon (AMRAP – Reps) “Body Armor” 6 Min. AMRAP: Max Rep Single DB Strict Press On the Minute: 10 Sit-Ups Single DB Strict Press: https://www.youtube.com/watch?v=uUK1OFDcZcIRead more