WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 49 Minute Time Cap. This workout may take longer than the scheduled class time depending on your scaling. Triple 3 (Time) 3,000m Row 300 Double Unders 3 Mile Run [Scale 1]: 2,000m Row 200 Double Unders 2 Mile Run [Scale 2]: 1,000m Row 100 Double Unders or 300 Single Unders 1 Mile Run Recovery Spend quality time with a foam roller after this one! Full Body Foam Roll (No Measure) Spend some quality time with the Foam Roller. Perform 10-20 passes per for the following areas: – Lats – Upper Back – Lower Back – Quads – Inner Thigh – Hamstrings – Glutes – Calves
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) With a PVC Pipe, 20 Pass Throughs 10 Around the World / Side 20 Reverse Pass Through Then, Coach led Burgener Warm-Up & Snatch Technique Practice Conditioning 18 Minute Time Cap. RX Plus = Finish RX within 9 Minute Time Cap. 2018 Regionals Event 4 (Time) 2 Rounds of: 10 Snatches (175/125) 12 Burpees Over The Bar Then, 2 Rounds of: 10 Snatches (115/75) 12 Burpees Over the Bar [Scale 1]: Weights (125/105) & (75/55) [Scale 2]: 4 Rounds of: 10 Snatches (45/35) 6 Burpees 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. Bound Angle Pose / Side 1 Min. Half Saddle Pose / Side
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :45 Double KB Squat Hold :15 Rest :45 Broad Jumps (Landing in Squat) :15 * You choose the weight. [Scaling]: Goblet Squat Hold with 1 KB Jumping Air Squats in Place Strength Every 3 Minutes x 5: 5 Back Squats @ 70% 1rm, Climbing [Scale 1]: 5 Back Squats @ 70% 1rm, Across [Scale 2]: 5 Back Squats @ Moderate Weight, Climbing or Across Back Squat Conditioning Metcon (Calories) 3 Rounds of: :30 Calorie Row :15 Rest :45 Calorie Row :15 Rest :60 Calorie Row :15 Rest * Record total Calories [Scale 1 & 2]: No Change
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter Warm-Up World’s Greatest Stretch x 3 / Side Skills Practice Kettlebell Swings – Russian – American Rowing Lecture: Community / Social Media Workout of the Day 10 Minute Time Cap. 2k Row (Time) Max Effort 2k Row[Scale 1]: 1,600m Row [Scale 2]: 1,200m Row
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On a Tabata Timer, (:20 On, :10 Off x 16) Chin Over Bar Hold Burpees To Target Single Arm Farmers Carry (Right) Single Arm Farmers Carry (Left) * You choose the weight, go heavy! [Scale 1]: No Change [Scale 2]: Chin Over Barbell Hold * Use 45 lbs. Bar. Conditioning 15 Minute 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) 8 Pull-Ups [Scale 2]: 3 Rounds of: 200m Run 15 Kettlebell Swings (35/26) 9 Kneeling Barbell Pull-Ups Recovery Barbell “Smash” * Use a 45 lbs. Barbell. 1 Min. Calves / Side 1 Min. Quads / Side 1 Min. Inner Thigh / Side
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