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

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