Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard CROSSFIT OPEN: Ages 16 to 54 RX AND SCALED CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing burpees (may step over bar) Time cap: 12 minutes, including 3-minute rest period CROSSFIT OPEN: Masters 55+ RX AND SCALED CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps) 3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chest-to-bar pull-ups 12 bar-facing burpees...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning BEST BUDDIES (Time) For Time, In Teams of 2: 150 Calorie Bike 100 Power Snatches (95/65) 100 Burpees 100 Toes to Bar 150 Wall Balls (30/20) [Scale 1]: 150 Calorie Row 100 Power Snatches (75/55) 100 Burpees 100 Toes to Bar 150 Wall Balls (20/14) [Scale 2]: 110 Calorie Row 80 Power Snatches (55/35) 80 Burpees 80 Knee Tucks 110 Wall Balls (14/10) [Scale 3]: 80 Calorie Row 80 Plate Ground to Overhead (45/35) 80 Burpees 80 AB Mat Sit-Ups 80 Wall Balls (10/8)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning CROSSFIT OPEN 19.1Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Barbell Shoulder Smash 2 Mins. / Side Then, 12 Mins. to go Heavy: 5 Barbell Floor Press w/ Glute Bridge Hold Then, Hollow Body Dumbbell Bench Press and L-Sit Pull-Up Review Barbell Floor Press w/ Glute Bridge Hold (Record Heaviest Lift ) Conditioning 12 Min. Time Cap Record the TOTAL time for the workout under A. Record the 1k row time under B. Note Dumbbell weight in the comments. A: Metcon (Time) 3 Rounds of: 7 Hollow Body Dumbbell Bench Presses (you choose the weight) 5 Strict L-Sit Pull-Ups Then, 1,000m Row [SCALING]: WEIGHT: choose a pair of dumbbells that are heavy and challenging, but allow for unbroken reps. HOLLOW BODY: Tucked hollow body or legs raised high. Ensure that the low back is flat. L-SIT PULL-UPS: :30 (unbroken) Hanging L-Sit + weighted or regular Strict Pull-Ups....Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Barbell Calf Smash 2 Mins. / Side Then, Push Press Progression: Dip Hold Dip n’ Drive Slow Dip n’ Drive Fast Full Push Press Sumo Deadlift Progression: Sumo Deadlift Sumo Deadlift + Shrug (Slow) Sumo Deadlift + Shrug (Fast) Full Sumo Deadlift High Pull Conditioning RE-TEST from 8.27.19 Fight Gone Bad (AMRAP – Reps) 3 Rounds of: 1 Min. Wall Balls (20/14) 1 Min. Sumo Deadlift High Pulls (75/55) 1 Min. Box Jumps (20″) 1 Min. Push Press (75/55) 1 Min. Calorie Row REST 1 Min. [SCALING]: Scale, reduce weights and heights, with the focus on continuous movement and intensity. WALL BALLS: (14/10) or (10/8) BARBELL: (65/45) or (55/35) BOX HEIGHT: (12) or Step Ups FGB ORIGIN STORY: “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit...Read more