Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 40-ish Minute Time Cap… This workout may take longer than the class hour. Scale and plan schedules appropriately. Use no weight on the runs or reduce the distances if your 1 mile run time is more than 10 minutes. Gunny (Time) 1 Mile Weighted Run 50 Push Ups 50 Sit Ups 1 Mile Weighted Run 50 Push Ups 50 Sit Ups 1 Mile Weighted Run *Carry a total of 50 lb. for the weighted run. Use a combination of weight vest and other pieces of equipment. [Scale 1]: 1 Mile Weighted Run 50 Push Ups 50 Sit Ups 1 Mile Weighted Run 50 Push Ups 50 Sit Ups 1 Mile Weighted Run *Carry a total of 25 lb. for the weighted run. [Scale 2]: 800m Weighted Run 30 Segmented Push Ups 30 Sit Ups 800m Weighted Run 30...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength A: 10 Minutes to find a 5rm Strict Press B: 10 Minutes to find a 5rm Pendlay Row A: Strict Press B: Pendlay Row Conditioning Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 200m Row 50 Double Unders [Scale 1]: 7 Minute AMRAP of: 200m Row 30 Double Unders [Scale 2]: 7 Minute AMRAP of: 100m Row 30 Single Unders ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Bound Angle Pose 1 Min. Thread the Needle Pose / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 10 Minute Time Cap. Re-test from 5.24.18 Practice technique or go heavy. Record the weight you can lift using both sides. Turkish Get Up Conditioning 15 Minute Time Cap. Christine on the Run (Time) 3 rounds of: 400m Run 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20)[Scale 1]: 75% Bodyweight Deadlift No other changes [Scale 1]: 3 Rounds of: 200m Run 12 Deadlifts @ 50% Bodyweight 21 Box Jumps (20/12) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Low Dragon / Side 2 Min. Pigeon Pose / Side 1 Min. Twisted Cross Pose (Right) 1 Min. Twisted Cross Pose (Left)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In teams of 3, 30 Minute AMRAP of: 100 Dumbbell Snatches (50/35) 100 Burpees Over Partner 100 Goblet Lunges (50/35) 100 V-Ups *One partner Bikes a 1k while the other two chip away at completing rounds and reps. Once 1k is reached that partner will switch places with one of the other two. One partner working at a time (other than the bike). [Scale 1]: 100 Dumbbell Snatches (40/25) 100 Burpees Over Partner 100 Goblet Lunges (40/25) 100 Tuck Ups [Scale 2]: 80 Hang Dumbbell Snatches (25/15) 80 Burpees 80 Goblet Lunges (25/15) 80 AB Mat Sit-UpsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 40 Minute Time Cap. Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run[Scale 1]: 6 Rounds of: 30 Squats 19 Power Cleans (115/75) 7 Pull-Ups 400m Run [Scale 2]: 4 Rounds of: 15 Squats 10 Power Cleans (75/55) 5 Ring Rows 400m RunRead more