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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds of: :30 Bird Dogs :30 Hanging L-Sit 1 Min. Superman Rock 1 Min. Hollow Rock [Scaling]: Knee Tucked or Regular Hang Superman Raises or :30 Hold + :30 Raises Hollow Raises or :30 Hold + :30 Raises Conditioning Hope (3 Rounds for reps) 3 Rounds: 1 Min. of: Burpees 1 Min. of: Power Snatches (75/55) 1 Min. of: Box Jumps (24/20) 1 Min. of: Thrusters (75/55) 1 Min. of: Chest to Bar Pull Ups Rest 1 Min. [Scale 1]: Barbell (65/45) Pull Ups [Scale 2]: Barbell (55/35) Box Jumps (20/12) “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Tabata 7.0 (:20 On, :10 Off) * Perform 16 rounds of each couplet alternating movements. Couplet 1: Calorie Row Front Rack Lunges (50/35 per hand) Couplet 2: Seated Alternating Strict Press (50/35 per hand) Grasshoppers Couplet 3: Calorie Bike Dumbbell Deadlifts (50/35 per hand) Couplet 4: Renegade Rows (50/35 per hand) V-, Tuck, or AB Mat Sit-Ups [Scale 1]: Dumbbell Weight (40/30 per hand) [Scale 2]: Dumbbell Weight (25/15 per hand)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :40 KB Halo (Change directions each rep). Rest :20 :40 Russian KB Swings Rest :20 :40 Goblet Lateral Band Walk (Left) Rest :20 :40 Goblet Lateral Band Walk (Right) Rest :20 [Scaling]: You choose the KB Weight. Conditioning Metcon (3 Rounds for reps) 3 Rounds, for Max Reps: :30 Power Cleans (155/105) Rest :30 :25 Power Cleans (155/105) Rest :35 :20 Power Cleans (155/105) Rest :40 :15 Power Cleans (155/105) Rest :45 :10 Power Cleans (155/105) Rest :50 [Scale 1]: Power Cleans (115/80) [Scale 2]: Hang Power Cleans (65/45) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Mins. Bound Angle Pose 1 Min. Twisted Lizard Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 8 Mins. for Quality: :10 Chin Over Bar Hold :20 Handstand Hold :30 Double KB Fr. Squat Hold 50’ Handstand Walk [Scaling]: Active Hang or Chin Over Barbell Wall Walk to HS Hold You pick the weight Shoulder taps, lateral wall walks, bear crawls, around the worlds. Conditioning 25 Min. Time Cap. Re-Test from 3.11.18 Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups[Scale 1]: 75% Bodyweight Bench Press Pull-Ups [Scale 2]: 5 Rounds of: 15 Dumbbell Bench Press (50/35 per hand) 15 Barbell Pull-Ups 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. Twisted Cross Pose / SideRead more