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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds of: :30 Dumbbell Upright Row Rest :10 :30 Turkish Get-Up Sit-Up (Right) Rest :10 :30 Turkish Get-Up Sit-Up (Left) Rest :10 :30 Cossack Squats Rest :10 * Use two dumbbells for the upright rows and one of them for the TGU Sit-Ups. Cossack Squats are not done with weight, but you can if you want (hold the DB goblet style). Hold the rig or reduce the range of motion to scale. Conditioning 20 Min. Time Cap. Metcon (Time) 18-15-12-9-6-3 of: Thrusters (75/55) Power Snatches (75/55) Toes to Bar [Scale 1]: Weight (55/45) Straight Leg Raises [Scale 2]: 15-12-9-6-3 of: Thrusters (45/35) Power Snatches (45/35) Knee Tucks ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Mins. Bound Angle Pose 1 Min....Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day MERRY CHRISTMAS!!! The gym may be closed today, but that doesn’t mean you don’t alway have the gift of burpees, squats, and sit-ups with you! Open presents for time, then share this one with the family! Metcon (Time) 10-9-8-7-6-5-4-3-2-1: Burpees Air Squats V-, Tuck, or Sit-UpsRead more