Announcements JOIN OUR ONLINE ZOOM CLASSES! [WEEKDAY SCHEDULE] 9 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 Mins. Straight: 1 Min. Downward Upward Dogs 1 Min. Glute Bridges 1 Min. Jog 1 Min. Straight Arm Plank 1 Min. Jumping Jacks 1 Min. Glute Bridge Walkouts 1 Min. Inchworms (in place) 1 Min. Sit-Ups SPECIFIC WARM-UP: :30 Single Unders :30 Single Unders (High Jump Focus) :30 Single Unders (Wrist speed focus) :30 10 Singles + 1 Double + 10 Singles :30 5 Singles + 1-2 Double + 5 Singles :30 Double Under Practice Metcon (Time) “DOUBLE DOWN” 400m Run 100 Double Unders, 50 Sit-Ups, 400m Run 80 Double Unders, 40 Sit-Ups,...Read more

Announcements JOIN OUR ONLINE ZOOM CLASSES! [WEEKDAY SCHEDULE] 9 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: :30 of Jogging in place between each exercises. 10 Jumping Jacks 10 Mountain Climbers 10 Downward Dog Push-Ups 10 Knee Hug into Lunge 10 Good Mornings (Body weight, arms crossed on chest) SPECIFIC WARM-UP: 5 Slow Air Squats 5 Air Squats regular speed 10 Push Ups 5 DB Deadlift / Side 5 DB Hang Snatch / Side 5 DB Snatch / Side REGISTER: https://games.crossfit.com/open SCORESHEET: https://games-assets.crossfit.com/CFG20%20SYLB%20Scorecard_Workout1_V6.pdf Support Your Local Box Workout 1 (AMRAP – Reps) 10-min. AMRAP: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left arm 50-lb/35-lb dumbbellsSCALING: Squats:...Read more

Announcements JOIN OUR ONLINE ZOOM CLASSES! [WEEKDAY SCHEDULE] 9 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: :30 Inchworms in Place 10 Jumping Jacks :30 Spiderman Luges 20 Jumping Jacks :30 Push Up Downward Dog 30 Jumping Jacks :30 Air Squats 20 Jumping Jacks :30 Bird Dogs 10 Jumping Jacks :30 Sampson Lunges DEMO: Plank Up-Downs: https://tinyurl.com/PlankUpDown Turkish Sit-Ups: https://tinyurl.com/TurkishSitUp Metcon (AMRAP – Rounds and Reps) “Kevlar” 15 Min. AMRAP for QUALITY: 3 Plank Up-Downs 3 Strict Pull-Ups 3 Turkish Sit-Ups 3 Weighted Glute Bridges 6’s, 9’s, 12’s… Add 3 reps to each movement each round.SCALING: Plank Up-Downs: Modify to knees. Pull-Ups: Straight Leg Raises, Barbell or Dumbbell Rows. Turkish Sit-Ups:...Read more

Announcements JOIN OUR ONLINE ZOOM CLASSES! [WEEKDAY SCHEDULE] 9 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 Every Min. on the Min. x 12: Minute 1: 100m Jog Minute 2: 10 Alternating Lunges Minute 3: 20 Air Squats Minute 4: 20 Dumbbell Swings * Rest the remainder of the minute after completing each set. Metcon (Time) “RANCY” 5 Rounds of: 400m Run 20 Alternating DB Snatch 20 DB Overhead Squats * Alternate hands each rep on the snatches, alternate every 5 on the squats.SCALING: Run: Reduce distance to 200m, Bike 800-1,000m, Row 400m. Weight: Choose a weight that allows for unbroken movement on snatches. Snatch: Can be power or muscle snatch. Overhead...Read more

Announcements JOIN OUR ONLINE ZOOM CLASSES! [WEEKDAY SCHEDULE] 9 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 Metcon (Time) “Kalsnew” For Time: 100 Alternating DB Clean and Jerks * Start with 5 lateral burpees over the DB then begin clean and jerks. Every minute on the minute stop and to 5 more lateral burpees. Continue this until 100 clean and jerks have been completed.SCALING: Burpees: Reduce to 3 reps as needed. Step over the DB if unable to jump. Weight: Choose a weight that would allow you to complete 30+ reps in the row if you had to. The weight today should be light. Use an odd object if needed. Clean and...Read more