Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) 5 Rounds of: :30 Calorie Bike Rest :30 :30 Push Ups Rest :30 :30 Air Squats Rest :30 REST 3 Mins. 5 Rounds of: :30 Calorie Row Rest :30 :30 Burpees Rest :30 :30 Wall Balls (30/20) Rest :30 [Scaling]: Segmented Push-Ups Wall Ball (20/14) or (14/10)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 2 Mins. per side, Banded Hip PNF Stretch Then, Deadlift/Sumo Deadlift Technique 15 Mins. to build to a heavy set of 5 Sumo Deadlifts. * Double Overhand Grip Only. Aim to start first attempt around 70 to 75% 1rm. Sumo Deadlift (Heavy Set of 5) Conditioning 12 Min. Time Cap. Metcon (Time) 21-15-9 of: Deadlifts (Double Overhand Grip) (225/155) Strict Chin-Ups (Underhand Grip) [Scale 1]: Deadlift Reps: 21-15-9 Overhand Grip for DL Weight (155/105) S. Chin-Up Reps: 15-12-9 [Scale 2]: 21-15-9 of: Deadlifts (95/65) Overhand Grip for DL Supine Grip Ring Rows ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Supine Twist Pose / Side 1 Min. Puppy Dog Pose 1 Min. Child’s PoseRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Rounds and Reps) 8 Mins. Jump Rope Ladder 1 Single Under 1 Double Under 2 Single Under 2 Double Under 3 Single Under 3 Double Under * Continue adding 1 SU and 1 DU each round. A round is completed everytime you do all the double unders. No rest between rounds, record round + reps of best unbroken set. [Scaling]: Start with higher reps on the Singles and add Doubles/Attempts for practice. Example: 5 Singles + 1 Double, then rebound right back to 5 Singles. Conditioning 15 Min. Time Cap. Metcon (Time) 5 Rounds of: 80 Double Unders 15 Unbroken Push Press (75/55) 10 Burpees Over the Bar * RX must jump back to start the burpee and take off/land with two feet. If you drop the bar, start the push presses over. [Scale...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 1 Set of: 1 Min. Alt. DB Muscle Snatches 1 Min. Hollow Body Hold 1 Set of: 1 Min. Alt. DB Power Snatches to OHS 1 Min. Hollow Rocks 1 Set of: 1 Min. Alt. DB SQ. Snatches 1 Min. Hanging L-Sit [Scaling]: Choose a weight lighter than WOD weight. Hollow Tuck Holds and Rocks, Hanging Knee Tucks. * Practice the movements and your pacing on the DB and get a feel for how many reps you can do in 1 Min. Accumulate as much time as possible on the Gymnastics. Then, Kip Swing for Toes to Bar Practice Conditioning 20 Min. Time Cap. Metcon (Time) 3 Rounds of: 30 Alternating Dumbbell SQ. Snatches (50/35) 15 Strict Toes to Bar 15 Kipping Toes to Bar [Scale 1]: 3 Rounds of: 30 Alt. DB Power Snatch to Overhead...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 20th. Log them into to WODify on this day or email them to [email protected]. 2018 ACF OPEN WOD 4 – Classico (AMRAP – Reps) 3 Rounds, On the Minute: Minute 1: Kettlebell Deadlifts (70/53 per hand) Minute 2: Handstand Push-Ups* Minute 3: Power Cleans (135/95) Minute 4: Ring Dips Minute 5: Calorie Bike Minute 6: REST * Ladies use 1 AB Mat for Handstand Push-Ups [Scale 1]: 3 Rounds, On the Minute: Minute 1: Kettlebell Deadlifts (53/45 per hand) Minute 2: Pike Push-Ups (24/20 Box Kneeling) Minute 3: Power Cleans (115/75) Minute 4: Matador Dips Minute 5: Calorie Bike Minute 6: REST [Scale 2]: 3 Rounds, On the Minute: Minute 1: Kettlebell Deadlifts (35/26 per hand) Minute 2: Seated Dumbbell Press (25/15 per hand) Minute 3:...Read more