Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 10 Mins. for Quality of: 50’ Handstand Walk Accumulate :30 in a Ring L-Sit 20 (total) Cossack Squats [Scaling]: HS Walks: 25’ Attempts, 20 Inverted Shoulder Taps, 5 Wall Walks, 50’ Bear Crawls, 10 Lateral HS Walk on wall or 2 around a box. Ring L-Sit: Ring or Matador Support or Knee Tuck Hold, Ring Push-Up Hold Cossack Squats: Use a weight for balance or hold onto the rig for support. Strength Every 2:30 x 5 Complete: 3 Overhead Squats @ 70% 1rm, Climbing [Scaling]: Stay at 70% across all sets. Start moderately heavy if 1rm Overhead Squat is unknown. Overhead Squat (Record Heaviest 3) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Puppy Dog Pose 1 Min. Low Dragon Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 7 Min. Time Cap. ACF OPEN competitors: scores are due by 8:00 pm on SUNDAY, JANUARY 6th. Log them into WODify on the 1st (the day it’s programmed in class) or email them to [email protected]. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsScale 1]: 21-15-9: Thrusters (65/45) 12-9-6: Pull-Ups* * Scale 1 Ladies for the ACF Open do 21-15-9 Kneeling Barbell Pull-Ups [Scale 2]: 21-15-9: Dumbbell Thrusters (25/15 per hand) Ring Rows* * Set top of the rings where the strap is attached to shoulder height. Feet must be up against a ballistic block placed under the pull-up bar.Read more

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