WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard πŸ”₯ CONDITIONING CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55# ⏱ TIME TRIAL 200m Prowler Sprint (Time) High Handles Men: Prowler + 135# x 2 Ladies: Prowler + 25# x 2 πŸ“° ACF NEWS The gym and building will be closed Monday, September 2nd for Labor Day. Enjoy the holiday everyone! Christina P. is collecting shoe boxes for a work project. If you have empty ones at home please leave them at the front desk! Thank you!
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard πŸ”₯ CONDITIONING Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups ❄️ COOL DOWN Foam Roll – Lats – Triceps – Quads πŸ“° ACF NEWS CrossFit OPEN Series: Friday we’re doing one workout from the 2014 CrossFit OPEN. You can vote for one of the five WODs in the poll posted in our gym’s private members only Facebook group. Voting begins on Thursday at 8:00 AM and ends at 8:00 PM! Join the group: https://www.facebook.com/groups/107313226035449/
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard πŸ‹πŸΌβ€β™‚οΈ STRENGTH 20 Min. to find a 1RM Squat or Power Clean. Clean Power Clean πŸ›‘ MIDLINE MADNESS Metcon (AMRAP – Rounds and Reps) 7 Min. AMRAP of: 20 (Total) Russian Twist (20/14) 15 Wt. Sit-Ups (20/14) 10 Medicine Ball Cleans (20/14) πŸ“° ACF NEWS New ACF gear is available for preorder from Tuesday, August 27 to Tuesday, September 10th! πŸ‘š Prices: $25 for 1 $45 for 2 $60 for 3 Place your order on the board in the WOD room or send us a message.
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard πŸ”₯ CONDITIONING Second Cut (Time) 800m Row 66 Kettlebell Push Press (35/26 per hand) 132’ Handstand Walk πŸ€ΈπŸΌβ€β™‚οΈ SKILLS PRACTICE Double Under Skills (AMRAP – Reps) PRACTICE for 10 minutes: 1 Single Under 1 Double Under 2 Single Unders 2 Double Unders 3 Single Unders 3 Double Unders * Continue this process alternating between Single & Double Unders for as long as possible. ** If you break the sequence…start over. Count the total repetitions of the most successful attempt. πŸ“° ACF NEWS πŸ™ Thank you to everyone who has contributed to our summer food drive. We will continue to collect items for the food bank through September. You can drop food items off at the collection table by the front desk. πŸ’‘ FOOD DRIVE IDEAS – No glass items please. Canned: Tuna, soups, fruits, vegetables, chicken, beans, potatoes, sweet...
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard πŸ”₯ CONDITIONING First Cut (Time) 4 Rounds of: 400m Run 3 Legless Rope Climbs (15’) 7 Squat Snatch (185/130) ❄️ COOL DOWN 1 Min. Thread the Needle / Side 2 Min. Seated Straddle πŸ“° ACF NEWS FALL FACE OFF: – Our 10th Annual Fall Face Off competition is less than 50 days away! Saturday, September 28th. 8:30 AM to 4:00 PM. – Team registration is open and all workouts have been announced. Visit www.FFO19.WODifyArena.com to sign up or find event info.
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