Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete in 10 Minutes. Kettlebell Tune Up 3.0 (Weight) :30 Double KB Front Rack Hold 10 One Arm KB Rows / Side 10 Goat Sack Swings :30 Double Kettlebell Overhead Hold 10 One Arm KB Swings / Side 10 Goblet Squats :30 Double KB Front Rack Hold (In Squat) 10 One Arm KB Push Press / Side 10 Double KB Swings :30 Double KB Overhead Hold (In Squat) 50′ Double KB Front Rack Lunge 50′ Double KB Overhead Lunge * You choose the weight. Record the weight of both kettlebells. [Scale 1]: No Change [Scale 2]: Hold the bottom of the Goblet Squat for the “In Squat” holds. Unweighted Lunges. Conditioning AGQ Workout 3 (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 50 Wall Balls (20/14) 100 Double Unders 50′ Handstand Walk 100 Double Unders 50...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Reps) For Quality, 3 Sets of: :45 Half Kneeling KB Windmill Press (Right) :45 Half Kneeling KB Windmill Press (Right) :45 Inverted Shoulder Taps :45 Hanging Hip Touches * You choose the KB weight. [Scale 1]: Foot Elevated Shoulder Taps (Boxes, Plates, etc..) Pull-Up Bar Traverse [Scale 2]: Slow & Controlled Shoulder Taps Accumulate time hanging Conditioning 15 Minute Time Cap. AGQ Workout 2 (Time) 4 Rounds of: 25 Chest to Bar Pull-Ups 5 Cleans (245/170) [Scale 1]: 4 Rounds of: 25 Pull-Ups 5 Cleans (155/105) [Scale 2]: 4 Rounds of: 15 Ring Rows 5 Cleans (95/65) ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Mins. Puppy Dog Pose 1 Min. Twisted Cross Pose (Right) 1 Min. Twisted Cross Pose (Left) 1...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Reps) For Quality, Tabata Timer (:20 On, :10 Off x 12) Dumbbell Squats Dumbbell Strict Press Dumbbell Deadlifts * Weight is per hand, you choose the weight. Conditioning RX: You get 2 barbells, 1 for Deadlift, the other for Back Squat and Press. Switch the plates for Back Squat and Press. Any Scaling: You get 1 barbell. Otis (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 1 back squat, 1 shoulder press, 1 deadlift 2 back squats, 2 shoulder presses, 2 deadlifts 3 back squats, 3 shoulder presses, 3 deadlifts Etc. Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.Im memory of, U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, PennsylvaniaTo learn more about Otis click here[Scale 1]: Barbell...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) In Teams of 2, 2 Rounds of: 4 Minutes: Max Calorie Bike 4 Minutes: AMRAP: 10 Partner to Partner Wall Ball (20/14) 10 Synchronized Burpees 4 Minutes: Max Calorie Row 4 Minutes: AMRAP: 10 Partner Tagging Push-Ups 10 Sit Ups with Wall Ball Pass (20/14) [Scale 1]: Wall Ball (14/10) [Scale 2]: Wall Ball (10/8)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Reps) For Quality, 2 Sets of: :45 Squat Therapy :45 Burpee 2 Jump n’ Hang Then, 2 Sets of: :45 Wall Balls :45 Toes to Bar * You choose the wall ball weight. [Scale 1]: Straight leg raises [Scale 2]: Knee Tucks Conditioning 7 Minute Time Cap. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups[Scale 1]: 21-15-9 of: Thrusters (65/45) 15-12-9 of: Pull-Ups [Scale 2]: 21-15-9 of: Dumbbell Thrusters (25/15 per hand) Ring Rows ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Mins. Saddle Pose* 1 Min. Dragon Pose (Right) 1 Min. Dragon Pose (Left) 1 Min. Child’s Pose w/ Shoulders * On the Saddle, keep the feet flat and try to focus on leaning back with the arms behind you and...Read more