Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :30 Weighted Windmill (Right) Rest :15 :30 Weighted Windmill (Left) Rest :15 1 Min. Handstand Walk Rest :15 1 Min. Banded Gunslinger Walk* Rest :15 * Gunslinger Walk from the rig to hall. Walk backwards when you reach the hall. [Scaling]: You choose the Windmill weight. Wall Walks or High Butt Bear Crawls Conditioning 20 Min. Time Cap. Metcon (Time) 4 Rounds of: 800m Bike 650′ Farmers Carry (50/35 per hand) [Scale 1]: 4 Rounds of: 800m Bike 650′ Farmers Carry (30/20 per hand) [Scale 2]: 3 Rounds of: 600m Bike 350′ Farmer’s Carry (25/15 per hand) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. Wrist Stretch Pose – 3 Sets of – :10 On/:10 Off 1 Min. Twisted Cross...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Sets of: :20 Alternating DB Muscle Snatches Rest :10 :20 DB Overhead Walking Lunges (Right) Rest :10 :20 Hollow Rocks Rest :10 :20 DB Overhead Walking Lunges (Left) Rest :10 :20 Superman Rocks Rest :10 [Scaling]: You choose the weight. Front Rack Lunges (Right/Left) Hollow Raises Superman Raises Strength Every 2 Mins. Complete a set of Overhead Squats Sets: 5-5-5-3-3-3-1-1-1 Goals: Sets of 5: 70 to 80% 1rm Sets of 3: 80 to 90% 1rm Sets of 1: Aim for 95% 1rm for the first set, then go for PRs! Overhead Squat (3 x 5 – Score Heaviest 5) Overhead Squat (3 x 3 – Score Heaviest 3) Overhead Squat (3 x 1 – Score Heaviest 1) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: 1 Min. Banded Good Mornings Rest :20 :30 Side Plank Rotations (Right) Rest :20 :30 Side Plank Rotations (Left) Rest :20 [Scaling]: Use a blue or red band. Hold the Side Planks without Rotation. Conditioning 25 Min. Time Cap. Metcon (Time) 6 Rounds of: 60 Double Unders 30 Kettlebell Swings (53/35) 15 Burpees [Scale 1]: 4 to 6 Rounds of: 30 to 40 Double Unders 30 Kettlebell Swings (45/30) 15 Burpees [Scale 2]: 4 Rounds of: 60 Single Unders 20 Kettlebell Swings (35/26) 10 Burpees Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :30 Squat Hold Rest :10 :30 Good Mornings (PVC or Barbell) Rest :10 :30 V-, Tuck- or AB Mat Sit-Ups Rest :10 :30 Overhead Squats (PVC or Barbell) Rest :10 :30 Ring Dips Rest :10 :30 Chin Ups Rest :10 [Scaling]: Supine Ring Rows Matador Dips or Push-Ups Strength Every 3 Mins. Complete a set of Deadlifts Sets: 10-10-5-5-3-3 Goals: Sets of 10 – 75 to 80% 1rm Sets of 5 – 85 to 90% 1rm Sets of 3 – 90 to 95% 1rm Deadlift (2 x 10 – Score Heaviest 10) Deadlift (2 x 5 – Score Heaviest 5) Deadlift (2 x 3 – Score Heaviest 3) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Extended Arm...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :40 Max Calorie Row Rest :20 :40 Rower Pike Up Rest :20 :40 Burpee High Jumps Rest :20 [Scaling]: Inchworms instead of Rower Pike Ups Conditioning 20 Min. Time Cap. Metcon (Time) 3 Min. Handstand Hold 100 Air Squats 175’ Handstand Walk 100 Air Squats 30 Handstand Push-Ups *Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats. [Scale 1]: 2 Min. Handstand Hold 100 Air Squats 100’ Handstand Walk 100 Air Squats 20 Handstand Push-Ups [Scale 2]: 2 Min. Inverted Hold* 50 Air Squats 100’ Bear Crawl (High Butt) 50 Air Squats 30 Box HSPU or Seated Dumbbell Strict Press *For the inverted hold, wall walk to a reverse handstand, continue working with the Tripod...Read more