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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On the Minute x 10: ODD: Single Arm Dumbbell Overhead Squats* EVEN: Triple Unders * Perform 5 reps per arm, go as heavy as possible. [Scale 1]: Single Arm Dumbbell Overhead Lunges (switch arms after 5 reps). Double Unders [Scale 2]: Single Arm Dumbbell Front Rack Squats or Lunges. Double Under Attempts or Unbroken sets of Single Unders Strength 20 Mins. to find a 3-Rep MAX. Re-Test from 8.6.18 Bench Press 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. Pigeon Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :30 Chin Ups Rest :15 :30 Handstand Push-Ups Rest :15 :30 Toes to Bar Rest :15 :30 Burpees Rest :15 [Scaling]: Supine Ring Rows HSPU to AB Mats/Seated DB Strict Press Straight Leg Raise/Knee Tucks Conditioning Re-Test from 5.15.17 The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles[Scale 1]: 3 Power Cleans (115/75) 6 Push Ups 9 Air Squats [Scale 2]: 3 Hang Power Cleans (95/65) 6 Push Ups 9 Air Squats This benchmark WOD was originally posted on CrossFit.com, with credit to CrossFit San Diego, as the workout of the day for Sunday, September 14, 2008 (080914). The original post said: “Each year in the United States Navy, a highly qualified...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Find a Max Height Seated Box Jump in 12 Minutes. Record height in inches. Re-Test from 5.3.18 Seated Box Jump (Distance) Conditioning 15 Min. Time Cap. Re-Test from 1.21.18 Christine (Time) 3 Rounds of: 500m Row 12 Deadlifts (Body Weight) 21 Box Jumps (24/20) [Scale 1]: Deadlift (115/75) [Scale 2]: Deadlift (75/55) Box Jumps (20/12) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Turkish Bretzel Pose / Side 1 Min. Archer Pose / SideRead 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: 10 Burpees 10 Pull-Ups 10 Push-Ups 10 AB Mat Sit-Ups 10 Air Squats * Each round add (2) reps to each exercise. Example, round 2 would reps of 12. * Every 5 Mins. both partners STOP and row 250m each. Once a partner completes 250m they can begin working on the AMRAP again while their partner rows. [Scale 1]: No Change [Scale 2]: Ring Rows Segmented Push-UpsRead more