Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets for Quality of: :45 Double Weighted Bear Crawl Rest :15 :45 Band Resisted Deadugs Rest :15 :45 Nose to Wall Handstand Hold Rest :15 :45 Single Leg Glute March Rest :15 [Scaling]: You choose the weight. Scale height walked up the wall. * Use a pair of heavy dumbbells. Strength Deadlift + Hang Clean and Jerk Complex 1 Deadlift + 1 Hang Clean + 1 Hang Clean + 1 Jerk * Complete all lifts without dropping the barbell, go heavy! ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Mins. Child Pose 1 Min. Thread the Needle / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds of: :30 Squat Hold Rest :10 :30 Overhead Squats (PVC or Bar) Rest :10 :30 AB Mat Sit-Ups Rest :10 :30 Good Mornings (PVC or Bar) Rest :10 :30 Pull-Ups Rest :10 :30 Ring Dips Rest :10 [Scaling]: Barbell or Ring Rows Matador Dips or Push-Ups Conditioning 25 Min. Time Cap. 5k Row (Time) Max Effort 5k Row[Scale 1]: No Change [Scale 2]: Max distance within Time Cap or 5k, whichever comes first. ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Half Saddle Pose / Side 1 Min. Supine Twist / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Rounds of: :15 Hollow Hold :15 Prisoner Superman Hold (arms behind head) :30 Hollow Rock :30 Superman Rock (arms straight) [Scaling]: Scale positions by tucking knees to chest and lowering arms as needed. Conditioning 15 Min. Time Cap. Metcon (Time) 5 Rounds of: 50 Double Unders 50′ One-Arm Overhead Lunge (50/35) * Switch arms after 25′. [Scale 1]: 5 Rounds of: 25 Double Unders 50′ One-Arm Overhead Lunge (35/20) [Scale 2]: 5 Rounds of: 50 Single Unders 50′ One-Arm Overhead Lunge (20/12) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Mins. Double Pigeon Pose 2 Mins. Down Dog PoseRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 15 Mins. to build to a new 1-Rep MAX Strict Press. Strict Press Conditioning 15 Min. Time Cap. The “Marguerita” benchmark WOD was first posted on the CrossFit main site as the workout of the day for Wednesday, January 15, 2014. Marguerita (Time) 50 Rounds of: 1 Burpee 1 Push Up 1 Jumping Jack 1 AB Mat Sit Up 1 Handstand Example Round: 1. Do a Burpee 2. Do a Push-Up, then stand up. 3. Do a Jumping Jack 4. Do a Sit-Up, then stand up 5. Kick up to a Handstand freestyle on the open floor for a second. Feet together arms locked. [Scale 1]: Kick up to the wall for the handstand. [Scale 2]: 35 Rounds of 1 rep each. Get inverted for the handstand as you would for a wall walk. Not a full wall...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) 10 Rounds of: :30 Calorie Bike :15 Rest :30 Deficit Push Ups (50/35 per hand) :15 Rest :30 Box Jumps (24/20) :15 Rest :30 Renegade Rows (50/35 per hand) :15 Rest :30 V- or Tuck Ups :15 Rest [Scale 1]: Dumbbells (40/30 per hand) [Scale 2]: Regular or Segmented Push Ups Dumbbells (25/15 per hand) Box (20/12) Tuck Ups or Ab Mat Sit UpsRead more