WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Opening Day” 21-15-9: Wallballs (20/14) Pull-up Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)Choose weights for the kettlebell swings, wallballs, and thrusters that you could complete 25+ reps unbroken when fresh. Within the workout, these are ideally completed in around 3 sets.
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Reps) “Tri Sprint Intervals” 5 Rounds: AMRAP 4: 30/20 Calorie Row 20/14 Calorie Assault Bike AMRAP 10 Meter Shuttles Rest 4 Minutes Between RoundsYour score is the lowest number of shuttle sprints in the 5 rounds. Give yourself at least 30 seconds to do the shuttle sprints.
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏋🏼‍♂️ STRENGTH Back Squat 12 minutes to build to a heavy set of 3 🔥 CONDITIONING Metcon (Time) “Dumbledore” For Time: 50/35 Calorie Assault Bike 30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 30 Single Dumbbell Goblet Squats (50/35) 30 Single Arm Dumbbell Hang Clean and Jerk (50/35) 50/35 Calorie Assault BikeChoose a dumbbell weight that you can complete the hang clean and jerks in 3 sets or less.
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (Time) “Carousel” 5 Rounds: 9 Push Preses (115/85) 15 Kettlebell Swings (53/35) 21/15 Calorie Assault Bike Rest 1 Minute Between RoundsPush press from the floor. Total time to complete 5 rounds including rest time.
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds) “Lethal Weapon” AMRAP 20: 1 Round of “The Chief” 200 Meter Run 2 Rounds of “The Chief” 200 Meter Run 3 Rounds of “The Chief” 200 Meter Run … Continue to Add 1 Round Until Cap 1 Round of “The Chief”: 3 Power Cleans (135/95) 6 Push-ups 9 Air SquatsIf unable to run: 250 meter row, 14/10 cal bike. Score this workout as total fully completed rounds + reps of “The Chief”
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