Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Tabata 9.0 (:20 On, :10 Off) * Perform 24 rounds of each triplet alternating movements. Triplet 1: Calorie Row Grasshoppers Wall Balls (20/14) REST 3 Mins. Triplet 2: Calorie Bike Push-Ups Medicine Ball Cleans (20/14) [Scaling]: Choose a wall ball weight that allows for unbroken :20 rounds. Segmented or box push-ups.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice On the Minute x 12: Min. 1: 2 to 4 Turkish Get-Ups Min. 2: 8 to 12 (Total) Strict Single Leg Toes to Bar Min. 3: 2 to 4 Turkish Get-Ups Min. 4: 8 to 12 Strict Ring Dips * Record the total number of TGU completed and the weight used. [Scaling]: TGU: Choose a weight that allows for good technique. T2B: Alternating Single Straight Leg Raises or Single Knee Tucks. DIPS: Matador or Scaled Dips. Ring Push-Ups. Turkish Get Up Conditioning 18 Min. Time Cap. Metcon (Time) 21-15-9 of: Dumbbell Clean and Jerks (35/25 per hand) Strict Pull-Ups GHD Sit-Ups * Touch one end of both DB to the floor each rep. [Scale 1]: 21-15-9: Dumbbell Clean and Jerks (30/20 per hand) 15-12-9: Strict Pull-Ups GHD Sit-Ups to Parallel [Scale 2]: 15-12-9: Dumbbell Clean and Jerks...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Skill 1 – Deck Squats: – 2 Hand Assist – 1 Hand Assist – Deck Squat (no assist) – Rocking Chair Get Up Skill 2 – Handstand Kick Up to Wall Skill 3 – Inverted Burpees Skill 4 – Rowing Technique Conditioning 25 Min. Time Cap. Metcon (Time) 3 Rounds of: 15 Inverted Burpees 1,000m Row 15 Burpees Over the Rower* * Secure the seat before starting burpees. [Scale 1]: 10 Deck Squats to Handstand Kick Up* 1,000m Row 15 Burpees Over Ballistic Block. * If using a one hand assist alternate the helping hand each rep. [Scale 2]: 10 Burpees to Handstand Kick Up 1000m, 750m, 500m Rows* 10 Burpees to Plate * Reduce the distance on the row if the 1,000m row is pushing 5+ mins. ROMWOD & CHILL Hold the following poses and stretches...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Clean, Bench Press, and Overhead Squat review and technique practice. Strength 15 Min. Time Cap at each station. The “clean” can be a squat clean or power clean. Record squat cleans under “clean” and powers under “power clean.” A: Clean (Record Heaviest Clean Here) B: Power Clean (Record Heaviest Power Clean Here) C: Bench Press (Record Heaviest Bench Press Here) D: Overhead Squat (Record Heaviest OHS Here) E: The Other Total (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice On the Minute x 9: Min 1: 8 Kettlebell Snatches (Right) Min 2: 8 Kettlebell Snatches (Left) Min 3: 10 Squat Therapy * Record the heaviest weight used on the snatches. [Scaling]: Choose a weight that can be done unbroken with good technique. Do one arm swings to scale snatches. Kettlebell Snatch Conditioning Metcon (AMRAP – Rounds and Reps) 20 Min. AMRAP of: 15 Strict Pull-Ups 30 Push Ups 45 Air Squats [Scale 1]: 20 Min. AMRAP of: 7 to 10 Strict Pull-Ups (2 Sets) 15 to 20 Push-Ups (3 Sets) 25 to 30 Air Squats (1 Set) Choose a rep number that allows for good technique and pull-ups completed in about the number of sets listed next to the exercises. [Scale 2]: 20 Min. AMRAP of: 10 Barbell Pull-Ups or Ring Rows 15 Push-Ups to a...Read more