WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :30 Barbell Shrugs :15 Rest :30 Barbell Rows :15 Rest :30 Barbell Good Mornings :15 Rest :30 Barbell Calf Raises :15 Rest * You choose the weight. Conditioning 12 Minute Time Cap. Fast and Heavy (Time) For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 metersScaling As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs. Beginner Option For time, fast and...
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Sets of: :30 KB Front Rack Hold :15 Rest :30 Wall Walks :15 Rest * You choose the weights, scale height of wall walk Strength Every 2:00 x 7 of: 3 Push Jerks @ 70% 1rm, Climbing [Scale 1]: 3 Push Jerks @ 70% 1rm, Across [Scale 2]: 3 Push Jerks – Start at moderate weight and build up. Push Jerk Midline Metcon (Time) 5 Minutes to: Accumulate MAX Time in a Ring L-Sit * The first time you come off the pull-up bar perform 1 Burpee to a target. The second time 2 Burpees to a target. Continue adding Burpees each time you break from the L-Sit. [Scale 1]: Ring Knee Tuck or Support Hold [Scale 2]: Top of the Ring Push-Up
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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) 4 Rounds of: Kip Swing Practice Dumbbell Snatches Then, 4 Rounds of: Dumbbell Good Morning Dumbbell Squat Hold Then, 4 Rounds of: Kip Swing Practice Dumbbell Cleans * You choose the weight. Use one dumbbell for all exercises, switch which hand is holding the weight each round. For the Good Morning hold the dumbbell by both ends on the chest. [Scale 1]: No Change [Scale 2]: If unable to kip, practice Scap Pull-Ups Conditioning 20 Minute Time Cap. Metcon (Time) 3 Rounds of: 5 Bar Muscle Ups 5 Snatches (155/105) Then, 3 Rounds of: 15 Deadlifts (155/105) 30 Air Squats Then, 3 Rounds of: 5 Bar Muscle Ups 5 Cleans (155/105) [Scale 1]: 5-10 Chest to Bar Pull-Ups Weight (135/95) No other changes. [Scale 2]: 10...
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) For Quality, 1 Min. Handstand Walk 1 Min. Squat Therapy 1 Min. Handstand Walk 3 Minutes: Calorie Row 1 Min. Handstand Walk 1 Min. Squat Therapy 1 Min. Handstand Walk [Scale 1]: Handstand Walk Attempts [Scale 2]: Wall Walk or Bear Crawls (High Hips) Conditioning Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups[Scale 1]: 20 Minute AMRAP of: 4 Handstand Push-Ups (1-2 AB Mats) 8 Alternating Pistols 10 Pull-Ups [Scale 1]: 20 Minute AMRAP of: 5 Box Handstand Push-Ups 10 Alternating Scaled Pistols 15 Ring Rows Recovery Metcon (No Measure) Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Puppy Dog 1 Min. Toe Saddle Pose 2 Min. Standing Straddle 1 Min. Toe Saddle...
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 3, 35 Minute AMRAP of: 150 Calorie Bike 75 Burpees 150 Calorie Row 75 Pull Ups 150 Wall Balls (20/14) * Every 5 Minutes Stop everything and run 200m together. Stay with your partners. * One Partner woring at a time. While one partner completes reps – another waits in a forearm plank, and the other waits in a squat. Divide work evenly. [Scale 1]: Wall Ball (14/10) [Scale 2]: 105 Calorie Bike 60 Burpees 105 Calorie Row 60 Ring Rows 105 Wall Balls (10/8)
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