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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds, On the Minute of: Min. 1: Double Weighted Bear Crawl Min. 2: Turkish Sit-Ups Min. 3: Jump Rope Practice * Do the Skills Practice with the dumbbells you plan to use for the main workout. Move both DB during the weighted bear crawl. Switch sides after :30 on the sit-ups. If you don’t have DU – practice them and make attempts. If you have DU – do single unders the first round to warm up and then practice your rhythm and timing. Conditioning 25 Min. Time Cap. Metcon (Time) 3 Rounds of: 25 DB Push Jerks (50/35 per hand) 50 Double Unders 25 Weighted Step Ups (50/35 per hand) (24/20) 50 Double Unders [Scale 1]: Dumbbell (40/20 per hand) Box (20) 35 Double Unders [Scale 2]: 3 Rounds of: 15 DB Push...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 20 Mins. to build to a 10-Rep Max Front Squat. Front Squat Conditioning 10 Min. Time Cap. Baseline (Time) 500m Row 40 Air Squat 30 Ab-Mat Sit-Ups 20 Push Ups 10 Pull-Ups [Scale 1]: 500m Row 35 Air Squats 25 Ab-Mat Sit-Ups 15 Push Ups 10 Pull-Ups [Scale 2]: 500m Row 20 Air Squats 20 Ab-Mat Sit-Ups 10 Push Ups 10 Ring RowsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Minutes for Quality: 10 Burpees to Target 100′ Handstand Walk 1 Rope Climb (20′) [Scale 1]: 50′ HS Walk Attempts, Lateral Wall Walk, or Inverted Shoulder Taps. Rope Climb (10 to 15′) [Scale 2]: 100′ Bear Crawl, 5 Wall Walks, or 2 Around the world (box). 3 Rope Get-Ups Strength 15 Min. to find a 5-Rep MAX Back Squat. Back Squat Conditioning Metcon (AMRAP – Reps) Tabata (:20 On, :10 Off – 16 Rounds) V- or Tuck Ups Superman Rocks L-Sit Flutter Kicks Grasshoppers * Alternate exercises each round. [Scaling]: Superman Raises or Holds Flutter Kicks on the floor Mountain ClimbersRead more