Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Medicine Ball Clean Technique (No Measure) Conditioning 25 Min. Time Cap. Metcon (Time) 100m Walking Lunge 100 Push Ups 100 Med Ball Cleans (20/14) 100 Pull-Ups 100m Walking Lunge [Scale 1]: 75m Walking Lunge 75 Push Ups 75 Med Ball Cleans (14/10) 75 Pull-Ups 75m Walking Lunge [Scale 2]: 50m Walking Lunge 50 Segmented Push Ups 50 Med Ball Cleans (10/8) 50 Ring Rows 50m Walking Lunge ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Twisted Cross Pose / Side 1 Min. Thread The Needle Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Kettlebell Tune Up 4.0 (No Measure) 10 Mins. for Quality: 20 Double Kettlebell Sumo Deadlift 50′ Goblet Duck Walk 20 Bottoms Up Kettlebell Squats 50′ Weighted Bear Crawl [Scaling]: You choose the weight on the KB. Hold 1 KB Bottoms up or Goblet Squats. Unweighted Duck Walks Unweighted Bear Crawls (low hips) Conditioning The Ghost (AMRAP – Reps) 6 Rounds of: 1 Min. Max Calorie Row 1 Min. Max Burpees 1 Min. Max Double-Unders Rest 1 Min. [Scale 1]: Double Under attempts if necessary. [Scale 2]: Single Unders “The Ghost” is a workout that CrossFit created for Robert “The Ghost” Guerrero that mimics a 6-round fight – each round being 3 minutes of work and 1 minute of rest. This WOD was first posted on crossfit.com as the workout of the day for Tuesday, June 17, 2014...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 2, 30 Min. AMRAP of: 20 Burpee Box Jump Overs (24/20) 30 Dumbbell Push Press (50/35 per hand) 40 Toes to Bar 50 Calorie Bike [Scale 1]: Dumbbell Weight (40/25 per hand) Knee Tucks [Scale 2]: 20 Burpees 20 Box Jumps or Step Ups (20/12 per hand) Dumbbell Weight (20/15) AB Mat Sit-Ups 50 Calorie RowRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :20 Goblet Squats Rest :10 :20 Strict Chin Ups Rest :10 :20 Russian Kettlebell Swings Rest :10 :20 Strict Ring Dips Rest :10 * You choose the weight, Go Heavy! [Scale 1]: Chin Up Grip Barbell Pull-Ups Matador Dips [Scale 2]: Chin Up Grip Ring Rows Scaled Dips Strength Every 2:00 Mins. x 5: 3 Overhead Squats @ 75% 1rm, Climbing [Scale 1]: 3 Overhead Squats @ 75% 1rm, Across [Scale 2]: 3 Overhead Squats @ Moderate Weight, Climbing or Across Overhead Squat (5 x 3 @ 75% 1rm, Climbing) Midline Metcon (Time) 8 Mins. for Total Time: Plank on Rings * Each time you break complete 1 Round of: 15 Hollow Rocks 15 Superman Rocks [Scale 1]: 15 Hollow Raises 15 Superman Raises [Scale 2]: 10 Hollow Raises (Knees Tucked...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 20 Mins. to build to a max weight. Big Clean Complex Without Dropping the Barbell Complete: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Press IMMEDIATELY INTO: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Push Jerk IMMEDIATELY INTO: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk Conditioning 10 Min. Time Cap. Re-test from: 7.18.18 1-Mile Run (Time) Max Effort 1-Mile Run[Scale 1]: 1,200m Run [Scale 2]: 800m RunRead more