Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Rounds of: :30 Turkish Get-Up Sit-Up (Right) Rest :15 :30 Turkish Get-Up Sit-Up (Left) Rest :15 :30 Alternating Pistols Rest :15 [Scaling]: You choose the DB or KB weight. Scale Pistols to something that allows the non-working leg to be straight. Conditioning JBO (AMRAP – Rounds and Reps) 28 Min. AMRAP of: 9 Overhead Squats (115/75) 1 Seated Legless Rope Climb (15′) 12 Bench Press (115/75) [Scale 1]: Barbell Weight (95/65) 1 Legless or Regular Rope Climb (10 to 15′) [Scale 2]: Barbell Weight (45/35) 1 Rope Get-Up U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Complete 4 Cycles of the following: 2 Min. AMRAP of: 20/14 Calorie Bike MAX Kettlebell Swings (53/35) 2 Min. AMRAP of: 20/14 Calorie Row MAX Wall Ball Russian Twist (20/14) 2 Min. AMRAP of: 20/14 Calorie Bike MAX Pass Under Lunges (53/35) 2 Min. AMRAP of: 20/14 Calorie Row MAX Wall Ball Sit-Ups (20/14) * Rest :30 after each AMRAP. Score is total reps not counting the bike/row. [Scale 1]: Calorie Bike/Row 14/9 Kettlebell (45/30) Wall Ball (14/10) [Scale 2]: 1 Min. Cal Bike/Row Kettelbell (35/26) Wall Ball (10/8)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) With a PVC Pipe: 20 Passthrough 10 Around the World 20 Reverse Passthrough then, 6 Mins. for Quality of: 4 Contralateral Inchworms 8 Scap Pull-Ups* 12 (Total) Overhead Lunge* * Progress the Scap Pull-Ups to Kip Swing Practice if possible. Use a PVC pipe or barbell for the OH. Lunges. Conditioning Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats[Scale 1]: 4 Pull-Ups 8 Push-Ups 12 Air Squats [Scale 2]: 3 Ring Rows 6 Segmented Push-Ups 9 Air Squats ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Half Saddle Pose / Side 1 Min. Twisted Cross Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) Tabata for Quality, :20 On, :10 Off x 8 Hollow Hold Superman Hold * Alternate Movements Strength Every 2:30 x 5: 5 Hang Power Cleans @ 70% 1rm, Climbing [Scale 1]: 5 Hang Power Cleans @ 70% 1rm, Climbing [Scale 2]: 5 Hang Power Cleans @ Moderate Weight Hang Power Clean Conditioning Metcon (AMRAP – Rounds and Reps) 10 Min. AMRAP of: 5 One Arm DB Snatch (Right) 5 One Arm DB Snatch (Left) 10 Toes to Bar * Dumbbell Weight (70/50) [Scale 1]: Dumbbell Weight (50/35) Straight Leg Raises [Scale 2]: Dumbbell Weight (30/20) Knee TucksRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Sets of: :30 Bike Rest :10 :30 Low Bear Crawl Rest :10 :30 Broad Jump (Land in Squat) Rest :10 Conditioning 12 Min. Time Cap. Take the bar from the floor. Metcon (Time) 3 Rounds of: 400m Run 10 Shoulder to Overhead (185/125) [Scale 1]: 3 Rounds of: 400m Run 10 S2O @ 135/95 [Scale 2]: 3 Rounds of: 200m to 400m Run 10 S20 @ 95/65 or 35/20 DB per Hand ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Toe Saddle Pose 1 Min. Supine Twist Pose / SideRead more