WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 5 Minutes for Quality: 1 Burpee to Target :10 Hanging L-Sit 2 Burpees to Target :10 Hanging L-Sit 3 Burpees to Target :10 Hanging L-Sit * Add 1 Burpee every round until time runs out. [Scale 1]: Burpees – No Change Knee Tuck Hold & L-Sit with legs as high as possible – Alternate between the two each round. [Scale 2]: Burpees – No Change Knee Tuck Hold & Regular Hang – Alternate between the two each round. Strength Every :90 x 10: Sets 1-3: 2 Pausing Back Squats @ 70% 1rm, Across (:5 Pauses) Sets 4-5: 2 Pausing Back Squats @ 75% 1rm, Across (:3 Pauses) Sets 6-10: 2 Back Squats @ 80% 1rm, Climbing [Scale 1]: No Change [Scale 2]: Start at a moderate weight and complete all the paused sets. Then...
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 35 Minute Time Cap. * Use Ballistic blocks to build benches, if class is large use 1 Barbell for DL/CL and adjust the weight throughout the workout. Share bench press stations. Re-Test from: 4.1.18 Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight[Scale 1]: Deadlift @ Body Weight Bench Press @ 75% Body Weight Clean @ 50% Body Weight [Scale 2]: Deadlift (115/75) Bench Press (95/65) Clean (75/55)
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) 10 Rounds of: :30 Calorie Bike :15 Rest :30 Chin Ups :15 Rest :30 Calorie Row :15 Rest :30 Foot Elevated Push-Ups* :15 Rest :30 Weighted Sit-Ups* :15 Rest * Weight (25/15) – Hold a Dumbbell on your chest while doing the Sit-Ups. For the Push-Ups, place feet on a Ballistic Block 6″ Height. [Scale 1]: Regular Push-Ups Weighted Sit-Ups (15/10) [Scale 2]: Supinated Ring Rows Regular or Segmented Push-Ups AB Mat Sit-Ups (No Weight)
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On the Minute x 8 ODD: Single Arm Hang Dumbbell Power Cleans* EVEN: Wall Walks * You choose the weight, switch hands after :30. Strength 10 Minutes to build to a new 1-Rep Max for each exercise. Use the rig for the Push-Jerks, then move to the floor for Power Cleans. A: Push Jerk (Re-Test from 3/6/18) B: Power Clean (Re-Test from 2/11/18) Conditioning 7 Minute Time Cap. Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#[Scale 1]: 30 Clean & Jerks (115/75) [Scale 2]: 30 Clean & Jerks (95/65)
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) Tabata for Quality, (:20 On, :10 Off x 12) Inverted Shoulder Taps Scap Pull-Ups Air Squats [Scale 1]: No Change [Scale 2]: Inverted Shoulder Taps off Box or Wall Walk to Shoulder Tap. Active Hang Air Squats Conditioning 30 Minute Time Cap. Maggie (Time) 5 Rounds of: 20 Handstand Push-Ups 40 Pull-Ups 60 Alternating Pistols [Scale 1]: Reduce RX to 4 Rounds -or- 5 Rounds of: 15 HSPU (1-2 AB Mats) 30 Pull-Ups 45 Alternating Scaled Pistols [Scale 2]: 5 Rounds of: 10 Box HSPU 20 Barbell Pull-Ups 30 Alternating Lunges ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Mins. Half Saddle Pose / Side 1 Min. Thread The Needle Pose / Side
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