Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :30 Weighted Forward Bear Crawls Rest :15 :30 Alternating Seated Dumbbell Presses Rest :15 :30 Weighted Reverse Bear Crawls Rest :15 :30 Alternating Dumbbell Rows Rest :15 [Scaling]: Choose a challenging pair of dumbbells. Conditioning 16 Min. Time Cap. Metcon (Time) 7 Rounds of: 10 Burpees to Target (6″ above max reach) 20 AB Mat Sit-Ups [Scale 1]: 7 Rounds of: 8 Burpees to Target (6″ above max reach) 15 AB Mat Sit-Ups [Scale 2]: 7 Rounds of: 5 Burpees to Target (3″ above max reach) 10 Sit-Ups 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 1 Min. Half Saddle Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice A: Kettlebell Arm Bar (No Measure) 2 Mins. / Side B: Turkish Get Up (Practice Technique ) Conditioning 30 Min. Time Cap. Re-Test from 10.21.17 Arnie (Time) For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left armIn honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009To learn more about Arnie click hereRX Weight (70/53) Swings = American Swings [Scale 1]: Weight (53/35) [Scale 2]: Weight (35/26) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 3 Mins. Couch Stretch / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In teams of 2, 30 Min. AMRAP of: 10 Handstand Push Ups 20 Pull-Ups 30 Burpee Box Jump Overs (24/20) 40 Toes to Bar 50 Wall Balls (20/14) * One partner working at a time. Divide the work evenly. [Scale 1]: HSPU (w/ Ab Mats) Pull-Ups BBJO (24/20) Straight Leg Raises Wall Balls (14/10) [Scale 2]: Box HSPU or DB Push Press (20/12 per hand) Ring Rows Burpee Box Step Up Over (20/12) Knee Tucks Wall Balls (10/8)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Snatch Skill Transfer Exercises (No Measure) 2 Sets of: 5 Snatch Grip Push Press (Behind the Neck) 5 Overhead Squat 5 Heaving Snatch Balance (From Squat Stance) 5 Snatch Balance with No Dip (Jumping Stance) 5 Snatch Balance (Jumping Stance with Dip) * Set 1 with PVC, Set 2 with a Barbell. Conditioning Metcon (AMRAP – Rounds and Reps) 15 Min. AMRAP of: 7 Squat Snatches (165/110) 14 Ring Dips [Scale 1]: 15 Min. AMRAP of: 7 Squat Snatches (135/95) 14 Ring or Matador Dips [Scale 2]: 15 Min. AMRAP of: 7 High Hang Squat Snatches (95/65) 14 Matador Dips, Scaled Ring Dips, or Push-Ups 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. Thread the Needle Pose...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Mins. for Quality: 50’ Handstand Walk 10 One-Arm Russian KB Swings / Side 50’ Handstand Walk 10 Goblet Kneel to Stand [Scaling]: Choose a challenging weight. Choose two different HS Walk scalings: 25’ Attempts, 50’ High Butt Bear Crawl, 3-5 Wall Walks, 20 Inverted Shoulder Taps, 10 Lateral Wall HS Walk (5 left/5 right). Metcon (No Measure) 10 Mins. for Quality: 50’ Handstand Walk 10 One-Arm Russian KB Swings / Side 50’ Handstand Walk 10 Goblet Kneel to Stand [Scaling]: Choose a challenging weight. Choose two different HS Walk scalings: 25’ Attempts, 50’ High Butt Bear Crawl, 3-5 Wall Walks, 20 Inverted Shoulder Taps, 10 Lateral Wall HS Walk (5 left/5 right). Strength Every 2 Mins. x 7: 3 Hang Power Cleans @ 75% 1rm, Climbing [Scale 1]: 3 Hang Power Cleans @...Read more