WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 25 Min. Time Cap. The Filthy Fifty (Time) 50 Box Jumps (24/20) 50 Jumping Pull-Ups* 50 Kettlebell Swings (35/26) 50 (Total) Walking Lunge 50 Knee To Elbows 50 Push Press (45/35) 50 GHD Hip Extensions 50 Wall Balls (20/14) 50 Burpees 50 Double Unders * Perform jumping pull-ups if you have the strength to do 5 unbroken strict pull-ups. [Scale 1]: Reduce reps to 40s if needed. Knees as high as possible. Superman Raises or try 30-40 Hip Extensions 40 Double Unders or Attempts with Singles [Scale 2]: “The Dirty Thirty” 30 Reps of each exercise Box Jumps (20/12) Ring Rows Kettlebell Swings (30/18) Walking Lunges Knee Tucks Push Press (35/15) Superman Raises Wall Balls (14/10) Burpees Single Unders ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax....
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning A: Metcon (AMRAP – Rounds and Reps) In Teams of 2, 12 Min. AMRAP of: 42 Alternating H. DB Power Snatches (50/35) 30 Calorie Bike 18 Synchronized Burpees * Divide work evenly between partners (except where synchronized). [Scaling]: Dumbbells (40/30) or (25/15) REST 3 Mins. B: Metcon (AMRAP – Rounds and Reps) In Teams of 2, 12 Min. AMRAP of: 18 Synchronized Goblet Squats (50/35) 30 Calorie Bike 42 Toes to Bar * Divide work evenly between partners (except where synchronized). [Scaling]: Dumbbells (40/30) or (25/15) Straight Leg Raises or Knee Tucks
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Split Jerk Technique Then, 15 Mins to build to a heavy set of 3 off the rig. If new to split jerking, perform sets of 5 for extra practice with lighter weights. Split Jerk (Record heaviest 3) Conditioning 12 Min. Time Cap. Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups[Scale 1]: 1,000m Row 50 Thrusters (45/35) 30 Kneeling Barbell Pull-Ups [Scale 2]: 750m Row 30 Dumbbell Thrusters (20/12 per hand) 30 Ring Rows ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Mins. Child’s Pose 1 Min. Low Dragon Pose / Side
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 8 Mins. for Quality: Tripod or Headstand Holds* 12 (Total) Weighted Cossack Squats * Shoot to hold the Tripod or Headstand for as long as possible. Each time you stop do a set of Cossack Squats. [Scaling]: Scale the tripod by keeping one foot on the floor. Choose a weight that allows for good technique. Use no weight or hold the rig to scale. Conditioning 25 Min. Time Cap. Metcon (Time) Conditioning: Bike 1,000m Then, 10 Rounds of: 10 Handstand Push-Ups 10 Alternating Pistols Then, Bike 1,000m [Scale 1]: Bike—No Changes. Reduce HSPU to 6 reps and use AB Mats if needed. 10 Scaled Pistols [Scale 2]: Bike—500m 6 to 10 Box HSPU or Seated Dumbbell Strict Press (You choose the weight) 10 Lunges or Box Step Ups Skills Practice Hold the following poses and stretches for...
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 10 Mins. Rope Climb Practice: If you don’t have them: – Work on foot wrap off a box. – Max effort hangs from the rope. – Practice wrapping + standing on the rope. – Sets of 10 Rope Rows for strength.* If you have them: – Practice climbing to 20’. – Practice legless/seated Rope Climbs. – Sets of 5-10 Rope Pull-Ups.* * Alternate the Hand that’s on top. Conditioning 20 Min. Time Cap. Metcon (Time) 20 Mins. Time Cap 100 Sit-Ups 4 Rope Climbs (15’) 75 Sit-Ups 3 Rope Climbs (15’) 50 Sit-Ups 2 Rope Climbs (15’) 25 Sit-Ups 1 Rope Climbs (15’) [Scale 1]: 80 Sit-Ups 3 Rope Climbs (15’) 60 Sit-Ups 2 Rope Climbs (15’) 40 Sit-Ups 1 Rope Climbs (15’) 20 Sit-Ups [Scale 2]: 60 Sit-Ups 4 Rope Climbs (10’) or Get-Ups 45 Sit-Ups...
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