Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 15 Min. Time Cap at each station. ACF OPEN Competitors: Scores are due by 8:00 pm on SUNDAY, JANUARY 13th. Log them into WODify on this day or email them to [email protected]. A: The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max) B: Back Squat (Record 1RM here for future use.) C: Strict Press (Record 1RM here for future use.) D: Deadlift (Record 1RM here for future use.) E: Sumo Deadlift (Record 1RM here for future use.)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 4 Sets for Quality of: :20 Hanging L-Sit Rest :10 :20 Overhead Squats Rest :10 :20 Chin-Ups Rest :10 :20 Ring Dips [Scaling]: Knee Tuck Hold/Single Leg L-Sit/Hang. Use just a barbell or add weight for OHS. Supine Ring Rows Scaled Ring Dips, Matador Dips, Ring Push-Ups Conditioning 20 Min. Time Cap. Metcon (Time) 50-40-30-20-10 of: Medicine Ball Cleans (20/14) Box jumps (24/20) [Scale 1]: 40-30-20-10-5 of: Medicine Ball Cleans (14/10) Box jumps (24/20) [Scale 2]: 30-20-15-10-5 of: Medicine Ball Cleans (6, 8, or 10) Box jumps (20/12) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. :30 Downward/Upward Dog :30 Downward Dog Pose Hold :30 Downward/Upward Dog :30 Upward Dog Hold 1 Min. Thread the Needle Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 10 Mins. to build to a weight heavier than your WOD weight and practice the movements. DT Sequence Prep 1 Deadlift + 1 Hang Power Clean + 1 Push Jerk Conditioning 15 Min. Time Cap. Re-Test from 7.8.18 (with adjusted scaling) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here[Scale 1]: Barbell Weight (135/95) [Scale 2]: Barbell Weight (95/65) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Eagle Pose* / Side 1 Min. Supine Twist Pose / Side * Sit in Saddle or Toe Saddle Pose while holding...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Part 1, 10 Mins. for Quality of: 25’ Reverse Weighted Bear Crawl 10 (Total) Sumo Rows 25’ Dbl. Fr. Carry 5 Dbl. Fr. Squats 5 Pull-Up Bar Traverse [Scaling]: Choose two heavy kettlebells. Max Effort Hangs/Hand Pick-Ups Part 2, 15 Mins. Heavy Farmer’s Carry Farmer’s Carry Obstacle Course Racing OCR Benchmark 1: Totally Ballistic (AMRAP – Reps) 20 Min. AMRAP of: 1 Rope Climb (20’) 150’ Ballistic Block Bear Hug Carry 15 Burpees Over the Block (Short Block Height) SCORE: Total Rope Climbs * Add 5 Burpees for every exercise you scale. For Example: 15’ RC + 100’ Carry + Burpees w/ a Step Over = 15 Additional Burpees. [Scale 1]: Rope Climb 15’ 100’ Carry [Scale 2]: Rope Climbs 10’ or 3 Get-Ups 75’ Carry Burpees w/ Step Over BlockRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 3 Sets of: :30 Contrallateral Inchworms Rest :10 :30 Windmill (Right) Rest :10 :30 Windmill (Left) Rest :10 :30 Squat Therapy Rest :10 [Scaling]: Choose a light KB or DB for the windmills. Conditioning 30 Min. Time Cap. Metcon (Time) Bike 4,000m 100 Wall Balls (20/14) Bike 2,000m 75 Wall Balls (20/14) Bike 1,000m 40 Wall Balls (20/14) * One partner working at a time. Divide work evenly. [Scale 1]: Bike: Go the distance! Wall Ball (14/10) [Scale 2]: Bike 1,000m 75 Wall Balls (10/8) Bike 2,000m 50 Wall Balls (10/8) Bike 1,000m 30 Wall Balls (10/8) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Twisted Cross Pose / Side 1 Min. Half Saddle Pose / SideRead more