Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Min. AMRAP of: 250m Row 25’ Weighted Bear Crawl (Forward) 25’ Weighted Bear Crawl (Reverse) [Scaling]: You choose the weight! Strength Every 3 Mins. Complete x 5: 5 Regular or Sumo Deadlifts @ 75% 1rm, Climbing [Scale 1]: 5 Deadlifts @ 75% 1rm, Across [Scale 2]: 5 Deadlifts @ Moderate Weight A: Deadlift (Record Heaviest 5) B: Sumo Deadlift (Record Heaviest 5) 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. Supine Twist Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Min. Max Distance Row :90 Kettlebell Snatches (Right) :90 Kettlebell Snatches (Left) 2 Min. Max Distance Row :60 Kettlebell Snatch (Right) :60 Kettlebell Snatch (Left) 1 Min. Max Distance Row :30 Kettlebell Snatch (Right) :30 Kettlebell Snatch (Left) [Scaling]: Choose a weight for kettlebell snatches that allows for good technique. Set goals on how many you do before you rest during each round. Do ONE ARM KETTLEBELL SWINGS to scale the movement. Conditioning 6 Min. Time Cap. Re-Test from 7.11.18 Isabel (Time) For Time: 30 Snatches, 135# / 95#[Scale 1]: 30 Snatches (115/75) [Scale 2]: 30 Hang Snatches (75/55) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Pigeon Pose / Side 2 Min. Puppy Dog PoseRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 2, 35 Min. AMRAP of: 500m Row 25 Synchronized Plate Ground to Overhead (45/35) 50 V- or Tuck-Ups 500m Row 25 Synchronized Burpees to Plate (45/35) 50 Russian Twist (20 Wall Ball for both men and ladies) * One partner working at a time except on synchronized movements. Divide the row and ab movement reps evenly. Every 100m on the row = 1 rep. [Scaling]: (35/25) or (25/15) Plates AB Mat Sit-Ups Wall Ball (14) or (10)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Mins. For Quality: 5 Burpees 10 Wall Balls 50m Row * Add 50m to the Row each round. [Scaling]: You choose the weight. Strength Every 3 Mins. Complete x 5: 5 Thrusters @ 75% 1rm, Climbing [Scale 1]: 5 Thrusters @ 75% 1rm, Across [Scale 2]: 5 Thrusters @ Moderate Weight Thruster (Record Heaviest 5) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Archer Pose / Side 1 Min. Extended Arm Lizard Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds of: :30 Scap Pull-Ups (Chin Up Grip) Rest :10 :30 Dead Bugs (Knees Bent) Rest :10 :30 Double KB Sumo Deadlifts Rest :10 :30 Floor Windshield Wipers Rest :10 [Scaling]: Active/Inactive Hangs You choose the KB weight. Conditioning Metcon (5 Rounds for reps) 5-2-Min. Rounds of: 15 Calorie Row Max Strict Weighted Toes to Bar (8/6) Rest 2 Mins. * Use a wall ball for the toes to bar. Record the reps for each round. [Scale 1]: 5-2-Min. Rounds of: 12 Calorie Row Max Strict Toes to Bar Rest 2 Mins. [Scale 2]: 5-2-Min. Rounds of: 10 Calorie Row Max Strict Straight Leg Raises or Knee Tucks Rest 2 Mins. ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Eagle...Read more