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: … 1 Round: 400m Easy Jog … 2 Rounds: :30 Alternating Spider-Man Lunges :30 Alternating Sampson Lunges :30 Inchworms w. Push-Ups … 3 Rounds: 20 Mountain Climbers 5 1-Arm Dumbbell Deadlifts /Side (from between feet) 5 Reverse Lunges /Side Metcon (Time) “Wedding March” For Time: 50 Burpees 1 Mile Run 75 Alternating DB Power Snatches 1 Mile Run 100m Walking Lunge*SCALING* … Burpees: Reduce reps to 35, accumulate as many as possible in 2:30, Squat Thrust. … Run: Reduce distance 800m to 1,200m, Row 1,600m, Bike 4,000m. … Weight: Choose a...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: … 1 Round: 1 Min. Hollow Hold 1 Min. Squat Hold 1 Min. Forearm Plank … 2 Rounds: :30 Push-Up to Downward Dog :30 Single Legged Glute Bridge / Side :30 Slow Air Squats … 3 Rounds: 2 Strict Pull-Ups (or WOD Scale) 4 Push-Ups 8 Air Squats Metcon (AMRAP – Rounds and Reps) “Cindvee” 20 Min. AMRAP: 5 Strict Pull-ups 10 Push-ups 15 Air Squats Minutes 0-10: Wear Pack or Weight Vest. Minutes 11-20: Body Weight.*SCALING* … Added Weight: Choose a weight vest or pack weight that allows you to...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 … The warm-up can be done outside, in your living room, down a hallway etc… The distance you perform exercises for is based on the space you have available. … Warm-Up Demo Video: https://www.youtube.com/watch?v=WVTJdjFjzaE...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: … 1 Min. Alternating Spider-Man Lunges :40 DB Good Mornings (Hug to Chest) 1 Min. Frog Hops :40 1-Arm DB (or KB) Swings (:20/Side) 1 Min. Mountain Climbers :40 1-Arm Push Press (:20/Side) … Frog Hops (Groiner) Video: https://www.youtube.com/watch?v=5OECLqn2PpA Metcon (2 Rounds for time) “Grip and Rip” 1 Round of Dumbbell DT = 12 DB Deadlifts 9 DB Hang Power Cleans 6 DB Push Jerks [On the 0:00] For Time: 21 Burpees 1 Round of “Dumbbell DT” 18 Burpees 1 Round of “Dumbbell DT” 15 Burpees 1 Round of “Dumbbell DT”...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: … Easy Jog: 400m 3 Rounds: :30 Inchworms in Place :30 Hollow Hold :30 Alternating Sampson Stretches … Plank Up-Down Video: https://youtu.be/AAPpXm-q7lc Metcon (Time) “Oxygen” 3 Rounds: 25 Strict Pull-ups 400m Run 50 Plank Up-Downs 800m Run*SCALING* … Pull-Ups: 3 Mins. of Strict Pull-Ups with a Max of 25, DB or Odd Object Rows, Ring or Body Rows. … Plank Up-Downs: Aim to complete in 1-3 sets. Modify to 1-2 Min. Plank if needed. … 400m Run: 200m Run, 400m Row, 1,000m Bike. … 800m Run: 400m Run, 800m Row, 2,000m...Read more