Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING 35 Min. Time Cap. Metcon (Time) For Time, In Teams of 2: Run 400m 200 Wall Balls (20/14) Run 800m 200 AB Mat Sit-Ups w/ Ball Throw Over Box (20/14) Run 800m 200 Burpee Box Jump Overs (24/20) Run 400m * Divide work evenly between partners. Run together staying at least arms length apart—don’t leave your partner behind! 🔹 DISTANCE: Modify to 200-400-400-200 of needed. 🔹 WEIGHT: Reduce wall ball weight to at least hit sets of 10 to 20. 🔹 REPS: Reduce reps per team to 150 or 100 total of each exercise. 🔹 BOX: Step over the box or reduce the height to jump.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Kettlebell Arm Bar 2 Mins. per side 🔹 10 Mins. to GO HEAVY: Turkish Get-Up 1RM * Lift weight on both sides for it to count. Turkish Get Up 🔥 CONDITIONING 16 Min. Time Cap. Metcon (Time) 4 Rounds, alternating arms each round, of: 10 Single-Arm Squat Snatches 8 Single-Arm Rows 6 Single-Arm Push Presses 4 Single-Arm Turkish Get-Ups Dumbbell (50/35) 🔹 WEIGHT: Choose a challenging weight that allows for unbroken reps on all exercises. TGU: Roughly 70% all time 1RM or heaviest lifted today. 🔹 SQ. SN: Power or Muscle Snatch to Squat. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Eagle Pose / Side * Sit in toe saddle pose. 1 Min. Extended Arm Lizard Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 WOD PREP: 1 Min. Barbell Quad Smash / Side 20 Front Squats (Bar) 1 Min. Barbell Quad Smash / Side 20 Back Squats (Bar) 1 Min. Barbell Quad Smash / Side 20 Overhead Squats (Bar) * Use a 45 or 35 pound barbell for the mobility and a lighter one if needed for 20 quality unbroken squats. Slow and controlled on the squats. 🔹 Assault Bike Technique & Strategy 🔥 CONDITIONING 30 Min. Time Cap. You, Me and Velocipede (Time) In Teams of 2, For Time: 20,000m Bike * Switch every 1,000m. One bike per team. 🔹 DISTANCE: Reduce the distance for your team from 10,000m to 15,000m. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Twisted Cross Pose / Side 1 Min....Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Barbell Technique Practice! 🔥 CONDITIONING 35 Minute Time Cap. * Use Ballistic blocks to build benches, if class is large use 1 Barbell for DL/CL and adjust the weight throughout the workout. Share bench press stations. RX = Squat Cleans. Re-Test from: 7.22.18 Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight🔹 WEIGHTS: Reduce with the goal of doing unbroken reps on each exercise. Example: BW Deadlift + 75% BW Bench Press + 50% BW BP. Or use the same weight for 2 or all three movements. 🔹 DUMBBELLS: Perform the workout with a challenging pair of dumbbells instead of a barbell. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Supine Twist Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Front & Back Scales: (1) Max effort hold per side and exercise. Add both sides together for each exercise. Put the total time for each limb in the comments. 🔹 Hanging L-Sit: (3) Max Effort Attempts. Scaling: Tucked or regular Active Hang Record best time only. 🔹 Forward Rolls, Score in reps from 1 to 5 based on ability. Scores 2 to 5 are earned doing consecutive rolls to standing position w/o using assistance to stand only. 5—10 4—8 to 9 3—5 to 7 2—2 to 4 1—Full roll, roll with assistance, or unable to stand out of roll. 🔹 Starfish Forearm Plank: (1) Max Effort Hold per Side. Add both sides together. Put the total time for each side in the comments. Front Scales Back Scales Hanging L-Sit Forward Rolls Starfish Forearm Side Plank...Read more