Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Front Rack Mobility, Then, Barbell Technique Practice Then, 10 Mins. to go Heavier than Conditioning weight: 1 Squat Clean Thruster + 2 Hang (Knees) Power Cleans + 3 Sumo Deadlift High Pulls Record heaviest weight of unbroken complex. Metcon (Weight) 1 Squat Clean Thruster + 2 Hang (Knees) Power Cleans + 3 Sumo Deadlift High Pulls Conditioning Metcon (AMRAP – Rounds and Reps) 20 Min. AMRAP of: 5 Thrusters (95/65) 7 Hang (Knees) Power Cleans (95/65) 10 Sumo Deadlift High Pulls (95/65) [Scale 1]: Weight (65/45) [Scale 2]: Weight (45/35) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Thread the Needle Pose / Side 2 Mins. Standing Straddle PoseRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete with in 15 Mins. THE CROSSFIT WARM-UP 3 Rounds of: :30 Samson Stretch / Side 15 Overhead Squats (45/35) 15 GHD Sit-Ups 15 Slow & Controlled Hip Extensions 15 Strict Pull-ups 15 Strict Dips [Scaling]: Reduce Reps to 12 or 10. Light Barbell or PVC for OHS GHD Sit-Ups to Parallel or V/Tuck-Ups Slow & Controlled Good Mornings or Superman Raises Ring Rows Matador or Box Dips Conditioning Metcon (AMRAP – Reps) On a 12 Min. Clock: 1 Min. GHD Sit-Ups 1 Min. Bar Muscle Ups 2 Mins. GHD Sit-Ups 2 Mins. Bar Muscle Ups 3 Mins. GHD Sit-Ups 3 Mins. Bar Muscle Ups * Record REPS for each exercise in comments. [Scale 1]: Weighted AB Mat Sit-Ups (Hug 50/35 Dumbbell) Chest to Bar Pull-Ups [Scale 2]: Continuous AB Mat Sit-Ups* * Slow and controlled down...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 10 Mins. for Quality: Max Effort Handstand Hold Max Effort Handstand Walk (3 Attempts per Round) Max Effort Hanging L-Sit Hold * Record a “rep” for every :10 holding a Handstand or L-Sit. Record the best unbroken set for each exercise. [Scaling]: HOLD: Tripod or Headstand Holds WALK: Attempts, Bear Crawls or Wheelbarrow Walks with Partner L-SIT: One leg extended / One tucked, Knees Tucked, Hang Handstand Hold Only heels touching the wall. Hanging L-Sit Handstand Walks (Distance) Tripod Hold Headstand Hold Conditioning Metcon (AMRAP – Reps) Tabata! (:20 On, :10 Off x 8 for each movement) Handstand Push-Ups REST 1 Min. Alternating Pistols REST 1 Min. Push-Ups REST 1 Min. Jumping Lunges REST 1 Min. * Record REPS for each individual exercise in the comments. [Scale 1]: HSPU w/ AB Mats or Box HSPU Scaled Pistol...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning ACF OPEN Competitors: Scores are due by 8:00 pm on SUNDAY, JANUARY 27th. Log them into to WODify on this day or email them to [email protected]. ACF OPEN – POST-APOCALYPTO 19.4 (Time) 12 Min. Time Cap. 1-2-3-4-5-6-7-8-9-10 of: Alternating Dumbbell Snatch (Right) (50/35) Alternating Dumbbell Snatch (Left) (50/35) Lateral Burpees Over Dumbbell Wall Balls (20/14) [Scale 1]: 1-2-3-4-5-6-7-8-9-10 of: Alternating Dumbbell Snatch (Right) (35/20) Alternating Dumbbell Snatch (Left) (35/20) Lateral Burpees Over Dumbbell Wall Balls (14/10) [Scale 2]: 1-2-3-4-5-6-7-8-9-10 of: Alternating Dumbbell Snatch (Right) (25/15) Alternating Dumbbell Snatch (Left) (25/15) Lateral Burpees Over Dumbbell Wall Balls (10/8)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Find a Max Height Seated Box Jump in 15 Minutes. Set the box you sit to so that you are below parallel in your squat. Record height in inches. Re-Test from 11.11.18 Seated Box Jump (Distance) Conditioning Metcon (AMRAP – Rounds and Reps) 12 Min. AMRAP of: 7 Box Jumps (36/30) 14 (Unbroken) Kettlebell Swings (70/53) [Scale 1]: Box (30/24) Kettlebell (53/35) * Choose a weight that can be done in no more than 2 sets, if not unbroken. [Scale 2]: Box Jumps or Step Ups (24/20) Russian or American Kettlebell Swings (35/26) * Choose a weight that can be done in no more than 2 sets, if not unbroken. ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Foam Roll Lower Back 1 Min....Read more