Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds of: :30 Kettlebell Swings Rest :10 :30 Hollow Rocks Rest :10 :30 Superman Rocks Rest :10 :30 Wall Walks Rest :10 [Scaling]: You choose the weight. Hollow and Superman Raises or Holds Conditioning Metcon (AMRAP – Rounds and Reps) 25 Min. AMRAP of: 250m Row 25 Push-Ups [Scaling]: Reduce the volume of Push-Ups (10 to 15 reps). Segmented 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 / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Rounds of: :20 Strict Chin Ups Rest :10 :20 1-Arm Dumbbell Overhead Lunge (Right) Rest :10 :20 1-Arm Dumbbell Overhead Lunge (Left) Rest :10 :20 Strict Ring Dips Rest :10 :20 Weighted Side Plank (Right) Rest :10 :20 Weighted Side Plank (Right) Rest :10 [Scaling]: You choose the weight, make it challenging, but so that you can hold it the whole :20 each set. Kneeling Barbell Pull-Ups Matador Dips or Push-Ups Conditioning 10 Min. Time Cap. Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#[Scale 1]: 105 Wall Balls (14/10) or at RX Wt. [Scale 2]: 75 Wall Balls (10/8) or at (14/10) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Frog Pose 1 Min. Extended Arm Lizard Pose...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) 3 Rounds of: :45 Calorie Bike :45 Ring Dips :45 Hanging L-Sit *Rest :15 between exercises Rest 2 Mins. then, 3 Rounds of: :45 Calorie Row :45 V- or Tuck Ups :45 Handstand Hold *Rest :15 between exercises Rest 2 Mins. then, 3 Rounds of: :45 Double Unders :45 Alternating Dumbbell Snatches (50/35) :45 Superman Hold *Every :5 counts as a rep on the holds. [Scaling]: Matador Dips or Push Ups Knee Tuck Hold or Hang Wall Walk to Hold or Plank Single Unders Dumbbell (40/30) or (20/12) Conditioning 1/2 Marathon Row IS NOT THE SATURDAY WORKOUT. This is only here for the Friday night people who came in to do the row. Half Marathon Row (Time) 21,097m…!Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2 Mins. Complete a set of Strict Presses. Set 1: 3 @ 75% 1rm Set 2: 3 @ 80% 1rm Set 3: 3 @ 85% 1rm — Set 4: 2 @ 90% 1rm Set 5: 2 @ 93% 1rm — Set 6: 1 @ 96% 1rm Set 7: 1 @ 98% 1rm Set 8: PR @ 101% 1rm Strict Press (Record Heaviest 3) Strict Press (Record Heaviest 2) Strict Press (Record Heavy 1) Conditioning 15 Min. Time Cap. Metcon (Time) 3 Rounds of: 400m Row 21 Sumo Deadlift High Pulls (75/55) 12 Burpees Over The Bar [Scale 1]: Weight (65/45) [Scale 2]: Weight (55/35) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Archer Pose / Side* *Sit in a saddle position. 2 Min. Standing...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds, On the Minute of: Min. 1: Double Unders Min. 2: Double Weighted Bear Crawl Min. 3: Spider-Man Lunge [Scaling]: DU Attempts or Single Unders You choose the DB weight – go heavy. Conditioning 20 Min. Time Cap. Record the best 500m Row time under section B. A: Metcon (6 Rounds for time) 6 Rounds of: 500m Row Rest 1 Min. * Record the time for each row. [Scaling]: 6 Rounds of: 2 Mins. Max Distance Rest 1 Min. B: 500m Row (Time) Max Effort 500m Row 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