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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds of: :30 Strict Chin-Ups Rest :15 :30 Seated Dumbbell Strict Press (35/20 per hand) Rest :15 :30 Calorie Row Rest :15 :30 L-Sit Hold Rest :15 [Scaling]: Supine Grip Ring Rows Weight (30/15) or (25/12) Knee Tucked Hold or Regular Active Hang Conditioning 12 Min. Time Cap Gut Buster (Time) 150 AB Mat Sit-Ups 1,000m Row 150 AB Mat Sit-Ups [Scale 1]: 100 AB Mat Sit-Ups 1,000m Row 100 AB Mat Sit-Ups [Scale 2]: 50 AB Mat Sit-Ups 1,000m Row 50 AB Mat Sit-Ups ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Seal [Sphinx] Pose 1 Min. Supine Twist Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Warm-Up World’s Greatest Stretch x 3 / Side Skills Practice Kettlebell Swings – Russian – American Rowing Lecture: Community / Social Media Workout of the Day 10 Minute Time Cap. 2k Row (Time) Max Effort 2k Row[Scale 1]: 1,600m Row [Scale 2]: 1,200m RowRead more