Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 3 Sets for Quality of: 1 Min. Squat Therapy 2 Min. Bear Crawl w. Dumbbell Drag * Go as heavy as possible for the drag. Drag with dumbbells starting between feet. 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) 20 Min. AMRAP of: 5 Strict Pull-Ups 10 Strict Ring Dips 15 Alternating Pistols 🔹 S. PL: Scap Pull-Up + Hanging Knee Tuck. 🔹 R. DIPS: Matador Dips or Ring Push-Ups. 🔹 PISTOLS: to target, off a box, to a box, rig assisted. 🧘🏼‍♀️ 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 🤸🏼‍♂️ SKILLS PRACTICE 🔹 L-Sit (Floor) / V-Sit Practice 🔹 Rowing Pick Drills – Arms Only – Arms + Body Only – Arms + Body + Half Slide – Arms + Body + Full Slide 🔥 CONDITIONING 20 Min. Time Cap. Metcon (Time) 4 Rounds of: 500m Row L-Sit (Floor) Same Time As Row 🔹 L-SIT: Leave one or both feet on the floor, V-Sit, Tucked V-Sit, hold for half the time of row. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Twisted Cross Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🇺🇸 A HERO’S STORY This Firefighter Hero WOD is dedicated to Christopher Sullivan, FDNY, Ladder 111, who was killed on September 11, 2001. Christopher Paul Sullivan, 39, of North Massapequa, was a New York City Fire Department lieutenant assigned to Ladder 111 in Brooklyn. He was last seen heading toward the south tower with four of his men. All died when the building collapsed, said his wife, Dolores Sullivan. His remains were not recovered, only the front piece of his helmet. 🎖 HERO WOD Christopher Sullivan (Time) 3 Rounds of: 1 Squat Snatch (115/85) 2 Squat Cleans (115/85) 3 Hang Cleans (115/85) 4 Power Snatches (115/85) 1 Rope Climb (No Jump) (15’) 🔹 SQUATTING: Modify Squatting movements to Power + Overhead or Front Squat. 🔹 WEIGHT: Reduce to do reps for each exercise w/o missing or dropping. 🔹 ROPE...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Dumbbell Thruster Technique. – Squats x 10 – Push Press x 10 – Full Thruster x 10 🔹 15 Mins. to go HEAVY! 3-2-1 RM Dumbbell Thrusters Dumbbell Thruster (3RM) Dumbbell Thruster (2RM) Dumbbell Thruster (1RM) 🔥 CONDITIONING 12 Min. Time Cap. Fast and Heavy (Time) For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 metersScaling As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs....Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 3 Sets of: 1 Min. Bulgarian Swings (Slow) 1 Min. Handstand Hold * Record weight used on B. Swings. Every second held = 1 rep, record total. Bulgarian Swing Handstand Hold 🏋🏼‍♂️ STRENGTH Complete in 25 Mins. 15-12-9-6-3: Deadlifts Attempt the heaviest weight possible for unbroken reps each set, dropping = redo the set. Do regular deadlifts, save sumo for another day. Recommendations: 15 x 65 to 70% 1RM 12 x 70 to 75% 1RM 9 x 75 to 80% 1RM 6 x 80 to 85% 1RM 3 x 85 to 90% 1RM Deadlift (15 REPS) Deadlift (12 REPS) Deadlift (9 REPS) Deadlift (6 REPS) Deadlift (3 REPS) 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Supine Twist Pose / Side 2 Min....Read more