Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🔥 CONDITIONING THANOS (AMRAP – Reps) 6 Rounds of: 1 Min. Wall Ball (20/14) 1 Min. Burpees to Target 1 Min. Medicine Ball Clean (20/14) 1 Min. Toes to Bar 1 Min. Lateral Burpee Box Jumps (24/20) 1 Min. Calorie Bike [SCALING]: 🔹 ROUNDS: Do 3 or 4 rounds if needed. 🔹 WEIGHT: Choose a wt. that allows for large sets on wall balls and consistency on med ball cleans. 🔹 T2B: Straight leg raises or knee tucks. 🔹 LBBJ: Reduce the box height. Do regular burpee box jumps.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 2 Sets of: :20 Inactive Hang :20 Active Hang :20 Squat Hold Then, 2 Sets of: :20 Scap Pull-Ups :20 Scap Push-Ups :20 Sampson Stretch / Side 🔥 CONDITIONING 25 Min. Time Cap. Iron Man (Time) 5 Rounds of: 30’ Walking Lunge 15 Strict Pull-Ups 30 Push-Ups [SCALING]: 🔹 VOLUME: Reduce to 3 or 4 rounds. 7 to 10 Pull-Ups. 10 to 20 Push-Ups. 🔹 PULL-UPS: Ring Rows 🔹 PUSH-UPS: To a box set to a challenging height. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Thread the Needle Pose / Side 2 Min. Seal [Sphinx] PoseRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Dumbbell movement technique. 🔥 CONDITIONING 35 Min. Time Cap. “Whosoever holds this hammer, if he (or she) be worthy, shall possess the power of Thor.” — Odin Thor (Time) 5 Rounds of: 20 Calorie Row 20 GHD Sit-Ups 20 (10/Side) of “X” Dumbbell Movement (70/50) “X” Dumbbell Movements, Round 1: Alternating Snatches Round 2: Goblet Squats Round 3: One-Arm Hang Power Cleans Round 4: One-Arm Push Jerks Round 5: Turkish Get-Ups [SCALING]: 🔹 VOLUME: Reduce Calories and Sit-Ups, 10 to 15 if needed. 🔹 GHD: Sit-Ups to parallel, V- or Tuck Ups, AB Mat Sit-Ups. 🔹 WEIGHT: Choose a challenging weight that’s heavy, but doable for sets of 10 / Side. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Puppy Dog Pose 2...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 🔹 Double Under Practice 🔹 Handstand Practice 🔹 Overhead Squat Therapy 🔥 CONDITIONING Black Widow & Hawkeye (AMRAP – Reps) Complete on a 25 Min. running clock. Part 1: 10 Min. AMRAP of: 100 Double Unders 100’ Handstand Walk * Record total reps. Every foot counts as a rep on the HS Walk. Part 2: 15 Mins. to find a 1RM Overhead Squat [SCALING]: 🔹 DU: Reduce reps, 50 to 75. Practice attempts or 100 Single Unders. 🔹 HS WALKS: Reduce distance, 50’ to 75’. Practice attempts. 100’ High Butt bear crawls or 10 Wall Walks. Overhead Squat (Record 1RM Here) 🧘🏼‍♀️ 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 2 Mins. Frog PoseRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🤸🏼‍♂️ SKILLS PRACTICE 2 Sets of: :30 Hollow Hold :30 Superman Hold 1 Min. Hollow Arch / Roll 2 Sets of: :30 Hollow Raises :30 Superman Raises 1 Min. Hollow Arch / Roll 🔥 CONDITIONING 15 Min. Time Cap. Captain America (Time) 3 Rounds of: 3 Legless Rope Climbs (15’) (No Jump) 15 Strict Ring Dips 1 Min. L-Sit (Floor) [SCALING]: 🔹 ROPE: Reduce height 10’ or 12’. Use legs. 3 Get-Ups with slow descent. 🔹 DIPS: Matador, Ring Push-Ups 🔹 L-SIT: Use plates, Heels on Floor, V-Sit, Tucked V-Sit. 🧘🏼‍♀️ ROMWOD Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Archer Pose / Side 1 Min. Seated Leg Forward Fold Pose / SideRead more