Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 8 Min. AMRAP: Max Effort Ring L-Sit 50’ Handstand Walk Between Attempts [Scale 1]: Ring or Matador Support 25’ Handstand Walk Attempts, Inverted Shoulder Taps, or Lateral HS Walk on the wall. [Scale 2]: Ring Push-Up Hold 3-5 Wall Walks or 50’ Bear Crawls Conditioning 20 Min. Time Cap. Metcon (Time) 21-18-15-12-9-6-3: Ring Dips Overhead Squats (115/75) [Scale 1]: 18-15-12-9-6-3: Matador Dips Overhead Squats (95/65) [Scale 2]: 15-12-9-6-3: Box or Scaled Ring Dips Overhead Squats (45/35) Recovery Foam Roll: Biceps x 10 / Side Triceps x 10 / Side Lower Back x 15 / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Spend 12 minutes building to a max snatch for the day or work on technique, then do the same for the clean and jerk. A: Snatch B: Clean and Jerk Conditioning 2015 CrossFit Lift-Off Event 3 (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 3 Power Snatches (135/105) 6 Clean and Jerks (135/105) 9 Chest to Bar Pull-Ups 54 Double Unders [Scale 1]: Barbell (95/65) Regular Pull-Ups Reduce double unders as necessisary. [Scale 2]: Barbell (65/45) Ring Rows 54 Single UndersRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) In Teams of 2, 3 Rounds of: 7 Mins. of: 30 Calorie Bike (Partner 2 waits in a plank, divide evenly) 20 Synchronized Plate Ground to Overhead (45/35) 10 Synchronized Burpees to Plate * Rest 1 minute then, 3 Mins. of: 15 Synchronized Plate Ground to Overhead (45/35) 15 Synchronized Burpees to Plate * Rest 1 minute then, 1 Mins. of: MAX Synchronized Burpees to Plate * Rest 1 minute then into the next round. [Scale 1]: Plate Weight (35/25) [Scale 2]: 18 Calorie Row 12 Synchronized Plate Ground to Overhead (25/15) 6 Synchronized Burpees to Plate * Keep these scaled reps for the 3 minute round.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (Time) 2,000m Row 1 Mile Run 2,000m Row 1 Mile Run 2,000m Row [Scale 1]: We did a similar workout a few weeks ago. If you were in that day use your score to determine what to do here to keep your time within the 40 to 50 minute range. Also take into account your typical 2k and 1 mile times. [Scale 2]: 1,000m Row 800m Run 1,000m Row 800m Run 1,000m RowRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 15 minutes to build to a heavy weight on the complex. Push Jerks don’t count. Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 7 Handstand Push-Ups 1 Rope Climb (15′) [Scale 1]: 5 Handstand Push-Ups (Use AB Mats if necessary) 1 Rope Climb (10′) [Scale 2]: 7 Box Handstand Push-Up 1 Rope Get-Up ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Frog Pose 1 Min. Half Saddle Pose / SideRead more