Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) Tabata (:20 On, :10 Off x 12) KB Front Rack Lunge Hold (Right) Russian Kettlebell Swings KB Front Rack Lunge Hold (Left) Kettlebell Swings * Back knee cannot be on the floor for the hold. You choose the weights. [Scaling]: Scale the KB hold to a staggered stance instead of a full lunge. Conditioning 30 Minute Time Cap. Metcon (Time) 2,000m Row 1 Mile Run 2,000m Row [Scale 1]: 1,500m Row 1,200m Run 1,500m Row [Scale 2]: 1,200m Row 800m Run 1,200m Row Recovery 2 Minutes / Side LAX Ball Foot Smash (No Measure)Read more

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 RowRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 15 Minute Time Cap. 60 ft Farmers Carry (30 ft Down/30 ft Back) for MAX Weight. The score is the combined weight of both handles. Example: 150 lbs. per hand = a score of 300 lbs. Carried. Farmer’s Carry Conditioning Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 5 Deadlifts (315/205) 3 Weighted Bar Muscle Ups * * Hold a 10/8 Wall Ball between the legs. [Scale 1]: 12 Minute AMRAP of: 5 Deadlifts (275/185) 3 Bar Muscle Ups or Chest to Bar Pull-Ups [Scale 2]: 12 Minute AMRAP of: 5 Deadlifts (155/105) 3 Pull-Ups or 5 Burpee Pull-UpsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 5 Minutes for Quality: 1 Burpee to Target :10 Hanging L-Sit 2 Burpees to Target :10 Hanging L-Sit 3 Burpees to Target :10 Hanging L-Sit * Add 1 Burpee every round until time runs out. [Scale 1]: Burpees – No Change Knee Tuck Hold & L-Sit with legs as high as possible – Alternate between the two each round. [Scale 2]: Burpees – No Change Knee Tuck Hold & Regular Hang – Alternate between the two each round. Strength Every :90 x 10: Sets 1-3: 2 Pausing Back Squats @ 70% 1rm, Across (:5 Pauses) Sets 4-5: 2 Pausing Back Squats @ 75% 1rm, Across (:3 Pauses) Sets 6-10: 2 Back Squats @ 80% 1rm, Climbing [Scale 1]: No Change [Scale 2]: Start at a moderate weight and complete all the paused sets. Then...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 35 Minute Time Cap. * Use Ballistic blocks to build benches, if class is large use 1 Barbell for DL/CL and adjust the weight throughout the workout. Share bench press stations. Re-Test from: 4.1.18 Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight[Scale 1]: Deadlift @ Body Weight Bench Press @ 75% Body Weight Clean @ 50% Body Weight [Scale 2]: Deadlift (115/75) Bench Press (95/65) Clean (75/55)Read more