Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Reps) Tabata 12.0 (:20 On, :10 Off) * Perform 16 rounds of each couplet alternating movements. Couplet 1: Lateral Burpees Over Dumbbell Dumbbell Push Press (35/20 per hand) REST 1 Min. Couplet 2: Walking Lunges Weighted Sit-Ups (20/14) REST 1 Min. Couplet 3: Wall Balls (20/14) Chin Ups REST 1 Min. Couplet 4: Dumbbell Deadlifts (35/20) Lateral Burpees Over Dumbbells 🔹 WEIGHT: Reduce for unbroken :20 rounds. 🔹 BURPEES: Step over instead of jump. 🔹 CHIN UPS: Supine Grip Rings Rows.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Rowing Technique 🔹 Barbell Technique 🔥 CONDITIONING 30 Min. Time Cap. Metcon (Time) Row 2,000m 21 High Hang Squat Cleans 15 Push Jerks Row 1,000m 15 High Hang Squat Cleans 12 Push Jerks Row 500m 9 High Hang Squat Cleans 9 Push Jerks Weight (135/95) 🔹 WEIGHT: Reduce to complete large sets of hang cleans and near unbroken push jerks. 🔹 DISTANCE: Reduce to finish 2k in 8 to 10 mins., 1k sub 5 mins, 500m less than 2:30 mins. Or, row for fixed time and max effort: 8/4/2 mins. 🔹 REPS: Modify to 15-12-9 for both exercises. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Thread the Needle Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING 💥 HAPPY 4th of July 💥 Have a safe and fun holiday. Remember we are closed today, BUT here’s a little firecracker WOD you can do at home! ❗️Friday Class Schedule: 6:30 am, NOON, 5:00 pm. Metcon (Time) 5 Rounds of: 21 Burpees 21 Air Squats 🔹 ROUNDS AND REPS: Modify to 3 rounds or 12 to 15 reps on each exercise if needed. 🔹 BURPEES: Modify to squat thrusts if needed.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 3 Mins. Ring L-Sit Modify: Use Matador or Ring Support 🔹 3 Mins. Strict Handstand Push-Ups Modify: 1-2 AB Mats or Box HSPU 🔹 3 Mins. Ring Side Planks Modify: Straight Arm Side Plank (:90 each side, add reps together) ❗️Scoring: For scales and HSPU accumulate total reps. For holds each second = 1 rep. Ring L-Sit Ring L-Sit Ring Support Hold Strict Handstand Push-Ups Ring Side Plank Straight Arm Side Plank 🏋🏼‍♂️ STRENGTH Complete in 20 Mins. 15-12-9-6-3: Back Squats Attempt the heaviest weight possible w/o for unbroken reps each set. Recommendations: 15 x 60 to 65% 1RM 12 x 65 to 70% 1RM 9 x 70 to 75% 1RM 6 x 75 to 80% 1RM 3 x 80 to 85% 1RM Back Squat (15 Reps) Back Squat (12 Reps) Back Squat (9 Reps)...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 8 Mins. for Quality of: 5 Single Arm Deadlifts / Side 3 Cossack Squats / Side 1 Turkish Get-Ups / Side * Choose a dumbbell weight that’s challenging, but allows for good technique. 🔹 Running Technique Practice. 🔥 CONDITIONING 25 Min. Time Cap, Choose one…or mix and match. Reduce distances if needed to finish under the cap. 5k Run (Time) Max Effort 5k Run 5k Row (Time) Max Effort 5k Row 15k Bike (Time) Max Effort 15k Bike 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Archer Pose / Side* * Sit in Toe Saddle PoseRead more