Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE Rowling (No Measure) 🔹 Complete 10 Frames as a class. 🔹 GOAL: To stop exactly at 100m. 🔹 RULES: * Full strokes only. * The number of meters above or below 100 contribute to the player’s score (eg. if they row 105m, their score is 5, if they row 97m, their score is 3). * Perform burpees as a penalty for going over or under. The score for the round is the number of burpees. Strike = no penalty. * A strike on the last frame allows you to row again and replace a low score. * Lowest score wins! 🔥 CONDITIONING 25 Min. Time Cap. Metcon (Time) 3 Rounds of: 20 Alternating Dumbbell Snatches (50/35) 10 One-Arm Dumbbell Thrusters / Side (50/35) 1,000m Row [SCALING]: 🔹 WEIGHT: Reduce for consistent movement and challenging unbroken Thrusters....Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🇺🇸 A HERO’S STORY Shane Eric Patton, Son of James J. Patton and Valerie A. Berdeski, was a U.S. Navy SEAL. He and other brave SEALs were killed in action, when an RPG struck their helicopter, in Afghanistan on June 28, 2005. He was 22 years old. 🎖 HERO WOD 35 Min. Time Cap. Patton (Time) 25 Deadlifts (155/105) Run 400m 10 Strict Pull-Ups 10 Clean & Jerks (155/105) Run 800m 10 Strict Pull-Ups 10 Clean & Jerks (155/105) 10 Strict Pull-Ups Run 800m 10 Clean & Jerks (155/105) 10 Strict Pull-Ups Run 400m 25 Deadlifts (155/105) [SCALING]: 🔹 WEIGHT: Reduce for unbroken deadlifts and at least sets of 3 to 5 on clean and jerks. 🔹 PULL-UPS: Aim to complete in 1 to 2 sets. Difficult ring rows. 🔹 RUN: Aim to complete at least 1,200m (200-400-400-200m) or...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 On the Minute x 8: ODD: Overhead Squat Therapy EVEN: Burpees to Target * Slow and Controlled on OHS Therapy, max effort on burpees to target. 🔹 Sumo Deadlift High Pull Progression: Sumo Deadlift Sumo Deadlift + Shrug (Slow) Sumo Deadlift + Shrug (Fast) Sumo Deadlift High Pull 🔥 CONDITIONING 10 Min. Time Cap. Charlotte (Time) 21-15-9 of: Overhead Squats (95/65) Sumo Deadlift High Pull (95/65) [SCALING]: 🔹 WEIGHT: Choose a weight that allows for unbroken reps.In an August 11, 2005 CrossFit forum post addressed to “Dave” (presumably Dave Castro) a member named Ryan Atkins suggested that this workout, “Charlotte,” and four others (“Lola,” “Betty,” “Heather,” and “Pukie Brewster”) be added to the official list of benchmark WODs. The workouts were adopted by plenty of gyms and athletes but despite his plea, neither “Charlotte” nor...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING Metcon (AMRAP – Rounds and Reps) 30 Min. AMRAP of: 100 (Total) AB Mat Sit-Ups w/ Wall Ball Throw (20/14) Run 400m Together 50 Synchronized Burpees Run 400m Together * One partner carries the wall ball on the run. Switch after 200m. If raining Row 500m (250m per partner). Partner 2 waits in a plank or holds the ball overhead. [SCALING]: 🔹 WEIGHT: Choose a weight that is appropriate for both partners. 🔹 REPS/DISTANCE: 50 (Total) Sit-Ups, 25 Syncro. Burpees. 200m, switch ball after half way.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 15 Mins. for Quality of: 8 One-Arm Dumbbell Rows (Right) 8 One-Arm Dumbbell Rows (Left) 5 Handstand Push-Ups w/ :5 Negative* * Record heaviest weight completed for all 8 reps on both sides and total HSPU completed. [SCALING]: 🔹 DB ROW: Choose a weight that allows for unbroken sets of 8 with controlled movement. 🔹 HS SCALE: Lower slowly to AB Mat and kick off the wall when the head touches the mat. Box HSPU w/ :5 negatives. One Arm Dumbbell Row Handstand Push-Ups w/ Slow Negatives 🔥 CONDITIONING 2k Row (Time) Max Effort 2k Row[SCALING]: 🔹 Reduce distance to maintain intensity. 1,200m to 1,500m if needed. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Archer Pose / Side* * Sit in Toe Saddle...Read more