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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) In Teams of 2, Complete: 9 Min. AMRAP of: Partner 1: 100m Sprint Partner 2: MAX Alternating Dumbbell Snatches (50/35) REST 1 Min. 6 Min. AMRAP of: Partner 1: 12/9 Calorie Bike Partner 2: MAX Med Ball Cleans (20/14) REST 1 Min. 3 Min. AMRAP of: Together: MAX Synchronized Burpees REST 1 Min. 6 Min. AMRAP of: Partner 1: 12/9 Calorie Bike Partner 2: MAX Med Ball Cleans (20/14) REST 1 Min. 9 Min. AMRAP of: Partner 1: 100m Sprint Partner 2: MAX Alternating Dumbbell Snatches (50/35) * Switch roles after the the sprint and bike are completed. [Scale 1]: Dumbbell (35/20) 10/7 Calorie Bike Med Ball (14/10) [Scale 2]: Dumbbell (25/15) 10/7 Calorie Row Med Ball (10/8)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 15 Mins. to build to a heavy 3 reps per side on the Front Rack Lunge. Front Rack Lunge Conditioning 10 Min. Time Cap. Re-test from 7.23.18 Annie (Time) 50-40-30-20-10 Double-unders Sit-ups[Scale 1]: 30-25-20-15-10 Double Unders 50-40-30-20-10 AB Mat Sit-Ups [Scale 2]: 50-50-50-50 Single Unders 40-30-20-10 AB Mat Sit-Ups ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Mins. Standing Straddle Pose 2 Mins. Toe Saddle PoseRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Mins. for Quality: 1 Seated Legless Rope Climb (10′) 1 Legless Rope Climb (15′) 1 Rope Climb (20′) * Rest as needed between sets. [Scale 1]: 10 to 15 Strict Weighted Chin Ups 10 to 15 Strict Knees to Elbow [Scale 2]: 5 to 8 Strict Chin Ups, Rope Pull-Ups, or Barbell Pull-Ups 5 to 8 Toes to Bar, High Knee Tucks, Knee Tucks Hanging from Rope. Conditioning 20 Min. Time Cap. Metcon (Time) 4 Rounds of: 25 Calorie Row 25 Burpees [Scale 1]: Reduce reps to 20. [Scale 2]: Reduce reps to 15. ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Pigeon Pose / Side 1 Min. Twisted Lizard Pose / SideRead more