Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 2 Complete: 8 Min. AMRAP of: MAX Calorie Bike * Partner 2 waits at the top of the push-up. Every 50 Cal counts as a round. REST 1 Min. 8 Min. AMRAP of: 60 Dumbbell Snatches (50/35) 60 Burpees REST 1 Min. 8 Min. AMRAP of: MAX Calorie Row * Partner 2 waits in a Superman Hold. Every 50 Cal counts as a round. REST 1 Min. 8 Min. AMRAP of: 30 One Arm Dumbbell Hang Cleans (50/35) 30 Tuck Ups One partner working at a time on the couplets, divide the work evenly. [Scale 1]: Dumbbell (40/25) No other changes. [Scale 2]: Dumbbell (30/15) AB Mat Sit-UpsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Sets of: :30 Wall Dead Bugs Rest :15 :30 Bottoms Up Kettlebell Squats Rest :15 * Switch arms each round for the KB Squats. [Scaling]: Use 1 KB – you choose the weight. Conditioning Metcon (AMRAP – Reps) 5-2 Min. Rounds of: 10 Thrusters (95/65) 200m Row MAX Thrusters (95/65) * Rest 3 Mins. Between Rounds. Score is total Thrusters in the MAX set. [Scale 1]: Thruster (75/55) [Scale 2]: 7 Thrusters (45/35) 150m Row MAX Thrusters (45/35) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Bound Angle Pose 1 Min. Twisted Cross Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 20 Mins. to build to a heavy weight for 60′. 60′ = 30′ down, 30′ back. Yoke Carry Conditioning 15 Min. Time Cap. Metcon (Time) 50 Bar Muscle Ups [Scale 1]: 30 Bar Muscle Ups [Scale 2]: 30 to 50 Ring Muscle Up Transitions -or- Choose your most difficult gymnastics pulling exercise you can perform for multiple reps i.e. C2B or Regular Pull-Ups.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Sets of: :30 Wall Walks Rest :15 :30 Goblet Kneel To Stand* Rest :15 [Scaling]: You choose the KB weight. Conditioning 20 Min. Time Cap. Metcon (Time) 21 Deadlifts (225/155) 400m Run 18 Deadlifts 400m Run 15 Deadlifts 400m Run 12 Deadlifts 400m Run [Scale 1]: Deadlift (185/125) [Scale 2]: 15 Deadlifts (135/95) 400m Run 12 Deadlifts 400m Run 9 Deadlifts 400m Run ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Puppy Dog Pose 1 Min. Supine Twist Pose / SideRead 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