Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In teams of 3, 30 Min. AMRAP of: 1,500m Row 75 Burpees 75 Kettlebell Swings (53/35) 1,500m Bike 75 Toes to Bar 75 Goblet Squats (53/35) [Scale 1]: Weight (45/30) [Scale 2]: 750m Row and Bike 60 Reps Knee Tucks Weight (35/26)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 12 Mins. for Quality: 100m Row 10 Ring Dips 200m Row :20 Bottom of Dip Hold 300m Row :30 Ring Support Hold [Scaling]: Matador Dips and Holds Ring Push-Ups and Holds Scale reps and time if necessary: 5/:10/:20 Conditioning 7 Min. Time Cap. Re-Test from 7.20.18 Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#[Scaling]: Weight (115/75) or (95/65) 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. Supine Twist Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 6 Rounds of: :20 Wall Balls Rest :10 :20 Burpee High Jumps Rest :10 [Scaling]: You choose the weight. Focus on keeping the heels on the floor for the wall ball and a powerful throw. Emphasize height jumped on Burpees instead of reps. Metcon (AMRAP – Reps) 10 Rounds, for Max Calories: Row :45, Rest :15 Row :30, Rest :30 Row :15, Rest :45 *There is no rest between rounds. [Scaling]: Reduce the number of rounds if necessary. Holiday rowers, use the screen that shows both meters and calories. ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Eagle Pose / Side 1 Min. Low Dragon Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 1 Min. Handstand Walk 1 Min. Row 2 Min. Handstand Walk 2 Min. Row 3 Min Handstand Walk 3 Min. Row [Scaling]: Attempts, Bear Crawls, Inverted Shoulder Taps, Around the Worlds, Wall Walks, Lateral Walks. Mix up your scaling choices to something new each minute of Handstand walking to practice different skills. Conditioning 10 Min. Time Cap. Metcon (Time) 21-15-9 of: Overhead Squats (135/95) Box Jumps (30/24) [Scale 1]: 21-15-9 of: Overhead Squats (115/75) Box Jumps (30/24) [Scale 2]: 15-12-9 of: Overhead Squat (65/45) Box Jumps or Step Ups (24/20) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Seal [Sphinx] Pose 2 Min. Standing StraddleRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Mins. for Quality: 10 Pike on Rower :20 Double KB Fr. Sq. Hold 300m Row [Scaling]: 10 Inchworms :20 Goblet Squat Hold Row-No Change Conditioning 20 Min. Time Cap. Metcon (Time) 4 Rounds of: 100’ Walking Lunges 30 GHD Sit-Ups 30 Pull-Ups [Scale 1]: 4 Rounds of: 100’ Walking Lunges 20 to 30 V- or Tuck-Ups 15 to 20 Pull-Ups [Scale 2]: 4 Rounds of: 50 to 75’ Walking Lunges 20 to 30 AB Mat Sit-Ups 15 to 20 Barbell Pull-Ups ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Eagle Pose / Side 1 Min. Low Dragon Pose / SideRead more