Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :30 Dumbbell Side Plank (Right) Rest :15 :30 Dumbbell Side Plank (Left) Rest :15 :30 Broad Jumps (Land in Squat) Rest :15 * Side Planks: Support yourself on one forearm and hold a dumbbell in the other. The dumbbell should be held at arms length toward the ceiling. You choose the weight. Conditioning Metcon (AMRAP – Rounds and Reps) 20 Min. AMRAP of: 10 Strict Knees to Elbow 3 Wall Walks [Scale 1]: 20 Min. AMRAP of: 7 Strict Knees to Elbow 2 Wall Walks [Scale 2]: 20 Min. AMRAP of: 10 Knee Tucks 1 Wall Walk 50′ High Butt Bear Crawl * 25′ is 1 rep. ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Twisted Cross /...Read 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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 15 Mins. to build to a new 1-rep max Push Press. Push Press Conditioning Metcon (5 Rounds for reps) Complete Five, 3 Min. Rounds of: 20 Push Press (135/95) MAX Weighted Pull-Ups REST 2 Mins. b/t Rounds. Each round, decrease weight on the pull-up and record the reps completed. Men’s Pull-Up Wt. 50-40-30-20-10 Ladies Pull-Up Wt. 25-20-15-10-5 [Scale 1]: Barbell (115/75) Pull-Up Wt. (25/15) [Scale 2]: Barbell (95/65) Regular or Barbell Pull-UpsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On The Minute x 10: ODD: 12 Dips + Max Effort Support Hold EVEN: 12 Alternating Pistols + Squat Hold * You can come off the rings before the hold. [Scale 1]: 6 to 8 Matador Dips + Support Hold 6 to 8 Scaled Pistols + Squat Hold [Scale 2]: 6 to 8 Ring or Regular Push-Ups + Plank Hold 8 to 10 Lunges + Squat Hold Conditioning 20 Min. Time Cap. Metcon (Time) 10 Rounds of: 10 Back Squats (135/95) 100m Sprint Rest :30 [Scale 1]: Barbell Weight (115/75) [Scale 2]: Barbell Weight (64/45) 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 Group Warm-Up then, Practice Barbell Skills Strength On a running clock, every minute perform 1 lift. Add 10 lb. to the lift every minute (ladies increase by 5 lb.) Start with an empty barbell and snatch for as long as possible. Once you cannot snatch the weight, clean for as long as possible. Once you cannot clean the weight, deadlift for as long as possible. If you squat snatch or clean record weight under those sections, if you power snatch or clean record weight under those sections. PARTNER up with people lifting similar weight. A: Snatch B: Power Snatch C: Clean D: Power Clean E: Deadlift Recovery 2 Mins. per side. Couch Stretch (No Measure)Read more