WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Rounds of: :30 KB Front Rack Hold :60 Weighted Plank (Straight Arms) * Go as heavy as technique allows. For the Front Rack Hold, Knuckles touch at the sternum and bell rest between forearm and bicep. Holding it on shoulders gets you nothing. [Scale 1]: No Change [Scale 2]: :30 No Change :60 Unweighted Max Effort plank. Conditioning Metcon (AMRAP – Rounds) 15 Minute AMRAP of: 50′ Handstand Walk 50′ Forward Walking Lunges 50′ Reverse Walking Lunges * Every 25′ counts as a rep. [Scale 1]: 15 Minute AMRAP of: 50′ Handstand Walk (10 Attempts MAX) 50′ Forward Walking Lunges 50′ Reverse Walking Lunges [Scale 2]: 12 Minute AMRAP of: 50′ Bear Crawl (High Hips) 25′ Forward Walking Lunge 25′ Reverse Walking Lunge ROMWOD & CHILL Metcon (No Measure) Hold the following poses...
Read more
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Reps) 10 Minutes for Quality: 6 KB Half Kneeling Clean & Windmill Press / Side* 1 Rope Climb (20′) * You choose the weight. Record total rope climbs. [Scale 1]: 15′ Rope Climbs [Scale 2]: 6 KB Half Kneeling Windmill Press (No Clean) / Side 10′ Rope Climbs or 3-5 Get-Ups Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 10 Pull-Ups 10 Sumo Deadlift High Pulls (95/65) * Choose scaling that allows you to cycle quickly between exercises and go unbroken early on. [Scale 1]: 10 Minute AMRAP of: 8 Pull-Ups 8 Sumo Deadlift High Pulls (75/55) [Scale 2]: 10 Minute AMRAP of: 6 Pull-Ups 6 Kettlebell Sumo Deadlift High Pulls (53/35) Recovery Metcon (No Measure) 2 Sets of: :30 Lax Ball Forearm Roll (Right) :30 Lax Ball Forearm Roll (Left)...
Read more
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete within 15 Minutes. The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Conditioning 20 Minute Time Cap. Retest from: 08/14/17 Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#[Scale 1]: 5 Rounds of: 400m Run 15 Overhead Squats (75/55) [Scale 2]: 5 Rounds of: 200m Run 12 Alternating Overhead Lunges * * Use a weight that allows for 12 total unbroken reps with locked out arms. Recovery Metcon (No Measure) :30 Double Lax Ball Trap Smash :30 Downward / Upward Dog :30 Double Lax Ball Trap Smash 1 Min. Lax Pec Smash (Right) 1 Min. Lax Pec Smash (Left :30 Double Lax Ball Trap Smash :30 Downward / Upward Dog :30 Double Lax Ball Trap Smash
Read more
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) 5 Rounds of: :45 Calorie Bike :45 Foot Elevated Push-Ups :45 Dumbbell Reverse Lunges :45 Double Unders :45 Foot Elevated Knee Touches :45 Dumbbell Deadlifts * Rest :15 between exercises. Dumbbell (60/40 per hand), Foot Elevated (20/12) [Scale 1]: Dumbbell (45/30 per hand) [Scale 2]: Push-Ups Dumbbell (35/20 per hand) Single Unders Mountain Climbers
Read more
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete 3 Sets of both the Burgener Warm Up and Skill Transfer Exercises. 5 reps each exercise. Start with PVC and progress to bars. Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Strength 20 Minutes to find a new 1rm Snatch. [Scale 1]: No Change [Scale 2]: Hang Snatch Snatch (1-Rep MAX) Conditioning 7 Minute Time Cap. Metcon (Time) 100 Lateral Burpees Over the Bar * Get full hip extension on the burpee / jump. Crawling or low hopping over doesn’t count. [Scale 1]: 75 Lateral Burpees Over the Bar [Scale...
Read more
1 432 433 434 435 436 865