Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT 🔹 WARM-UP: 3 Sets of: 5 DB Strict Press (Each Side) :20 Side Plank (Each Side) 20 Air Squats :20 Hollow Hold 🔹 SCALING: Weight: Choose a dumbbell weight that allows you to complete large sets and move for the majority of each minute. No Dumbbell? Use an odd object you have around the house. A water jug with a handle would work great for this workout… just don’t drop it… Be creative! Burpees: Squat thrust (burpee without the push-up portion). ** If you need additional help scaling please reaching out to the coaching staff. ** Metcon (3 Rounds for reps) “GARAGE FIGHT” 3 Rounds of: 1 Min. MAX DB Goblet Squats 1 Min. MAX Sit-Ups 1 Min. MAX 1-Arm DB Hang Power Cleans 1 Min. MAX Burpees 1 Min. MAX 1-Arm DB Push Press...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT 🔹 WARM-UP: 3 Sets of: 5 Inchworms :30 Hollow Hold :30 Superman Hold 5 Single Leg Glute Bridge (Each Side) 🔹 SCALING: Pull-Ups: Reduce reps, Hanging Straight Leg Raises or Knee Tucks. If none of these are an option do the no equipment workout. Hand Release Push-Ups: Knee Push Ups, Push Ups to a Box or Couch. Dumbbell Swings: Use a weight or object that allows for unbroken reps. Metcon (AMRAP – Rounds and Reps) “FARMLAND” 15 Min. AMRAP: 9 Strict Pull-Ups 15 Hand-Release Pushups 21 Dumbbell Swings Metcon (AMRAP – Rounds and Reps) “FARM LAND” (No Equipment Version) 15 Min. AMRAP: 15 Hand Release Push-Ups 18 Back Pack Bent Over Rows 21 Glute BridgesRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT 🔹 WARM-UP: 8 Mins. for Quality: 20 Air Squats 15 Shoulder Taps 10 Pass Throughs* 5 Inchworm to Push Up * Use broomstick, towel, or band. 🔹 SCALING: Weight: Something that allows for unbroken movement. Use odd household objects if needed. Lunges: Body weight DB Power Snatch: Use a broomstick and do regular power snatches. Double Unders: Single Unders, Attempts, or Jumping Jacks A: Metcon (AMRAP – Rounds and Reps) “PALACE” 6 Min. AMRAP of: 2 DB Reverse Lunges 20 Double Unders 4 DB Reverse Lunges 20 Double Unders 6 DB Reverse Lunges 20 Double Unders * Add (2) reverse lunges per round. Use (1) Dumbbell, you choose the weight. ** REST 2 Mins. ** B: Metcon (AMRAP – Rounds and Reps) 6 Min. AMRAP of: 2 DB Power Snatches 20 Double Unders 4 DB...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT Choose and complete (1) workout depending on your ability / the availability to run. Subtitute 2,000m Row if you have one. Metcon (3 Rounds for time) “MIRROR EFFECT” On the 0:00…1 Mile Run On the 10:00… 100 Burpees On the 20:00… 1 Mile Run Metcon (AMRAP – Rounds and Reps) “MIRROR EFFECT” (No Running Version) Round 1: 5 Burpees Round 2: 6 Burpees Round 3: 7 Burpees Round 4: 8 Burpees Round 5: 9 Burpees Continue adding (1) rep each round for as long as possible. SCORE: Rounds + Reps. Ex: If you finish all burpees on round 5 your score is 5+0. If you complete all burpees on round 5 and only 8 burpees in round 6, your score is 5+8.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Spice Girl” For Time: 21 Power Snatches (95/65) 5 Rounds of “Cindy” 21 Overhead Squats (95/65) 5 Rounds of “Cindy” 21 Squat Snatches (95/65)The barbell weight should be a load that you could cycle for 15+ reps unbroken when fresh.Read more