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 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 / SideRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) For Quality, 10 Minute AMRAP of: Max Effort Nose to Wall Handstand Hold 10 Alternating Bottoms Up Pistols 20 Alternating Cross Body Rows* * You choose the weight. [Scale 1]: Rig Assisted Bottoms Up Pistols [Scale 2]: Scale the height walked up the wall. BU Pistols: Start sitting on a box, lift one leg, stand through the other. Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 10 Deadlifts (275/185) 20 GHD Sit-Ups [Scale 1]: 10 Minute AMRAP of: 10 Deadlifts (225/155) 20 V- or Tuck Ups [Scale 2]: 10 Minute AMRAP of: 10 Deadlifts (135/95) 20 AB Mat Sit-Ups ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Child’s Pose 1 Min. Supine Twist Pose / Side 3 Sets...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On a Tabata Timer (:20 On, :10 Off x 8 Total Rounds) Max Height Wall Balls Hanging L-Sit Flutter Kicks * The goal is height and pushing hard through the legs, go light on the ball. Brace the ABs hard on the L-Sit. [Scale 1]: Hanging L-Sit or Knee Tuck Hold [Scale 2]: Hanging Knee Tuck or Active Hang Hold Strength * 15 Minutes to find a new 1-Rep MAX Thruster. Take the bar off the rig. Thruster (1-Rep MAX) Conditioning 12 Minute Time Cap. *RE-TEST from: 1/14/18* Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups[Scale 1]: 1,000m Row 50 Thrusters (45/35) 30 Kneeling Barbell Pull-Ups [Scale 2]: 800m Row 30 Thrusters (35/25) 30 Ring RowsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) 2 Rounds of: 1 Minute: Max Calorie Bike 1 Minute: Max Calorie Row 1 Minute: Max Double Unders 2 Rounds of: 2 Minute: 10/8 Calorie Bike + 10 Push-Ups 2 Minute: 10/8 Calorie Row + 10 Air Squats 2 Minute: 10 Double Unders + 10 V-Ups 2 Rounds of: 3 Minute: 10/8 Calorie Bike + 10 Push-Ups + 10 Dumbbell Alternating Snatches 3 Minute: 10/8 Calorie Row + 10 Air Squats + 10 Dumbbell Push Press 3 Minute: 10 Double Unders + 10 V-Ups + 10 Dumbbell Hang Cleans * Choose a dumbbell weight that allows you to move fast and go unbroken on all exercises. [Scale 1]: No Change [Scale 2]: 8/6 Calories 20 Single Unders Tuck Ups or AB Mat Sit-UpsRead more