Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 20 Mins. to find a 10-Rep Max Seated Strict Press and a 5-Rep Max Strict Press. Part B: Re-Test from 7.30.18 A: Seated Strict Press B: Strict Press Conditioning Metcon (5 Rounds for calories) 5 Rounds of: 1 Min. Calorie Row Rest :30 1 Min. Calorie Bike Rest :30 Record total calories for each round.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :30 Shrugs :15 Front Rack Squat Hold :30 Rows :15 Front Rank Squat Hold :30 Calf Raises :15 Front Rack Squat Hold *Rest :45 [Scaling]: Hold a heavy pair of DB or KB in each hand to perform exercises, you choose the weight. The goal is to hold onto the weight for the entire set. Scale double front rack holds to goblet squat holds. Conditioning 25 Min. Time Cap. Metcon (Time) 2 Rounds of: 40 GHD Sit-Ups 50 Hip Extensions 60 Alternating Pistols [Scale 1]: 2 Rounds of: 40 V- or Tuck Ups 50 Russian Kettlebell Swings (70/53) 60 Alternating Pistols [Scale 2]: 2 Rounds of: 30 AB Mat Sit-Ups 40 Good Mornings (45/35) 50 Alternating Lunges ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Min. AMRAP for Quality: 100m Run 50’ Weighted Bear Crawl* 100m Run 50’ One Arm Overhead Carry* You pick the DB or KB weight. Switch overhead arm after 25’. Conditioning 12 Min. Time Cap. Choose the heaviest weight that you can tap-n-go for 2-3 reps. Once you’ve set the weight, complete 20 reps as quickly as possible. Metcon (Time) 20 Clean and Jerks (225/155) [Scale 1]: 20 Clean and Jerks (185/125) [Scale 2]: 20 Clean and Jerks (115/75) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Mins. Bound Angle Pose 1 Min. Thread the Needle Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :20 Goblet Squat Hold Rest :10 :20 Goblet Squats Rest :10 :20 Hollow Rocks Rest :10 :20 Superman Rocks Rest :10 :20 Knees to Elbow Rest :10 :20 Push-Ups Rest :10 [Scaling]: You choose the KB weight. Hollow Raises. Superman Raises. High Knee Tucks. Segmented Push-Ups. Conditioning 15 Min. Time Cap. Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups[Scale 1]: 3 Rounds of: 400m Run 21 Kettlebell Swings (45/30) * Pull Ups Choose a number of pull-ups that allows for no more than 2 sets. [Scale 2]: 3 Rounds of: 400m Run 15 Kettlebell Swings (35/26) 12 Barbell Pull-Upd ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Twisted Lizard...Read more

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