Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 8 Min. AMRAP, for Quality: 10 (Total) Double KB Fr. Kneel to Stand * :20 Nose to Wall Handstand Hold 15 Double KB Sumo Deadlift * :20 Chin Over Bar Hold (Underhand Grip) [Scaling]: You choose the weights. Regular handstand holds -or- Wall walk to Handstand. Supine Grip Ring Row hold to chest. Conditioning Fight Gone Bad (AMRAP – Reps) 3 Rounds: 1 Min. of: Wall Balls (20/14) 1 Min. of: Sumo Deadlift High Pulls (75/55) 1 Min. of: Box Jumps (20″) 1 Min. of: Push Press (75/55) 1 Min. of: Calorie Row Rest 1 Min. [Scaling]: Wall Ball (14/10) or (10/8) Barbell (65/45) or (55/35) Box (12) or Step Ups The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete in 12 Mins. Re-test from 5.6.18 Approach in 1 of 2 ways: 1. If proficient in Muscle Ups go for TIME, reduce to 20 if necessary. 2. Practice Muscle Up skills to improve technique. Work with rings today, not bar muscle ups. 30 Muscle-Ups (Time) 30 muscle-ups for time[Scaling]: 30 Ring Thing Muscle Ups, 30 Boxer Pose Transitions (:3 pause at each position), 30 KB Pull-Downs, or 30 Ring Row to Transitions. Strength 20 Min. to build to a 5-Rep Max Front Squat. Front Squat Recovery 2 Mins. per side LAX Ball in Calfs (No Measure)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Part 1, In Teams of 2, 15 Minute Clock 100 Calorie Bike In the time Remaining AMRAP of: 30 Kettlebell Swings (53/35) 30 Tuck Ups REST 5 MINUTES Part 2, In Teams of 2, 15 Minute Clock 2,000m Row In the time Remaining AMRAP of: 30 Wall Balls (20/14) 30 Burpees [Scale 1]: Kettlebell (45/30) Wall Ball (14/10) [Scale 2]: 70 Calorie Bike Russian KB Swing (35/26) AB Mat Sit-Ups 1,200m Row Wall Ball (10/8) Burpees – No ChangeRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :30 Sampson Stretch* Rest :10 :30 Handstand Push-Ups Rest :10 :30 Knees to Elbow Rest :10 :30 Alternating Pistols Rest :10 * Switch sides after :15. [Scaling]: Use 1-2 AB Mats or Box HSPU Toes to Bar or High Knee Tucks Pistols to or off a box, hold the rig, Bottoms up Pistol – practice something with a straight leg forward. Conditioning 15 Min. Time Cap. Metcon (Time) 5 Rounds of: 5 Dumbbell Hang Squat Snatch (Left) 5 Dumbbell Hang Squat Snatch (Right) 5 Dumbbell Thruster (weight in both hands) 200m Sprint Weight (70/45) [Scale 1]: Weight (50/35) [Scale 2]: Weight (25/15) 100m Sprints/Runs ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 1 Min. Supine Twist Pose / Side 1...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :30 Double KB Fr. Dip and Drives Rest :15 :30 Double KB Fr. Lunges* Rest :15 * Alternate legs on the lunges, choose a weight that allows :30 of movement. Strength Every 3 Mins. for 21 Mins: 3 Split Jerks @ 70% 1rm Jerk, Climbing [Scale 1]: 3 Split Jerks @ 70% 1rm Jerk, Across [Scale 2]: 3 Split Jerks @ Moderate Weight, Across Split Jerk Conditioning No Time Cap, Row Hard! Re-test from 4.5.18 500m Row (Time) Max Effort 500m RowRead more