Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds of: :20 Handstand Push-Ups Rest :10 :20 Alternating Pistols Rest :10 :20 Knees to Elbow Rest :10 :20 Alternating Pistols Rest :10 [Scaling]: HSPU to AB Mats or off Box Pistols to Box or Courtesy Toes to Bar or Knee Tucks Conditioning 25 Min. Time Cap. Metcon (Time) 3 Rounds of: 800m Run 50 Box Jumps (24/20) [Scale 1]: 3 Rounds of: 800m Run 35 Box Jumps (24/20) [Scale 2]: 3 Rounds of: 400m to 600m Run 20 Box Jumps (20/12) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Frog Pose 1 Min. Pigeon Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 15 Mins. to build to a heavy Turkish Get-Up (Barbell or Regular). Lift the weight with both arms for it to count. A: Barbell Turkish Get-Up B: Turkish Get Up Conditioning 10 Min. Time Cap. 2k Row (Time) Max Effort 2k Row[Scale 1]: No Change [Scale 2]: 1,200m Row ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Lizard Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Sets of: :20 Hanging L-Sit Hold Rest :10 :20 Ring Support Hold Rest :10 :20 Handstand Hold Rest :10 [Scaling]: Regular or Knee Tuck Hang Matador or Scaled Support Wall Facing Handstand Hold Conditioning Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereRX Weight (70/53) [Scale 1]: 20 Min. AMRAP of: 2 Regular or Chest to Bar Pull-Ups 2 Matador or Ring Dips 4 HSPU to AB Mat 8 Kettlebell Swings (53/35) [Scale 2]: 20 Min. AMRAP of: 4 Boxer Pose MU Transitions 6 Box HSPU 8 Kettlebell Swings (35/26) ROMWOD & CHILL Hold the following poses and stretches for...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 Skills Practice 3 Sets of the Burgener Warm-Up w/ PVC 2 Sets of Skill Transfer Exercises w/ Bar then, Snatch Position Practice w/ Bar Strength Every 2 Mins. x 6: 2 Squat Snatches @ 70-75% 1rm, Climbing * If you scale to Power Snatches record the weight under the Power Snatch Section. Snatches do not have to be unbroken, but the time between lifts should be minimal. [Scale 1]: 2 Squat Snatches @ 70-75% 1rm, Across [Scale 2]: 2 Snatches (Squat or Power) @ Moderate Weight A: Snatch B: Power Snatch Conditioning 5 Min. Time Cap. Metcon (Time) 50 Burpees Over the Bar [Scale 1]: No Change [Scale 2]: 35 Burpees Over the Bar or Regular BurpeesRead more