Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On a Tabata Timer (:20 On, :10 Off) 4 Rounds of: Kip Swing Practice Dumbbell Snatches Then, 4 Rounds of: Dumbbell Good Morning Dumbbell Squat Hold Then, 4 Rounds of: Kip Swing Practice Dumbbell Cleans * You choose the weight. Use one dumbbell for all exercises, switch which hand is holding the weight each round. For the Good Morning hold the dumbbell by both ends on the chest. [Scale 1]: No Change [Scale 2]: If unable to kip, practice Scap Pull-Ups Conditioning 20 Minute Time Cap. Metcon (Time) 3 Rounds of: 5 Bar Muscle Ups 5 Snatches (155/105) Then, 3 Rounds of: 15 Deadlifts (155/105) 30 Air Squats Then, 3 Rounds of: 5 Bar Muscle Ups 5 Cleans (155/105) [Scale 1]: 5-10 Chest to Bar Pull-Ups Weight (135/95) No other changes. [Scale 2]: 10...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) For Quality, 1 Min. Handstand Walk 1 Min. Squat Therapy 1 Min. Handstand Walk 3 Minutes: Calorie Row 1 Min. Handstand Walk 1 Min. Squat Therapy 1 Min. Handstand Walk [Scale 1]: Handstand Walk Attempts [Scale 2]: Wall Walk or Bear Crawls (High Hips) Conditioning Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups[Scale 1]: 20 Minute AMRAP of: 4 Handstand Push-Ups (1-2 AB Mats) 8 Alternating Pistols 10 Pull-Ups [Scale 1]: 20 Minute AMRAP of: 5 Box Handstand Push-Ups 10 Alternating Scaled Pistols 15 Ring Rows Recovery Metcon (No Measure) Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Puppy Dog 1 Min. Toe Saddle Pose 2 Min. Standing Straddle 1 Min. Toe Saddle...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 3, 35 Minute AMRAP of: 150 Calorie Bike 75 Burpees 150 Calorie Row 75 Pull Ups 150 Wall Balls (20/14) * Every 5 Minutes Stop everything and run 200m together. Stay with your partners. * One Partner woring at a time. While one partner completes reps – another waits in a forearm plank, and the other waits in a squat. Divide work evenly. [Scale 1]: Wall Ball (14/10) [Scale 2]: 105 Calorie Bike 60 Burpees 105 Calorie Row 60 Ring Rows 105 Wall Balls (10/8)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 2 Sets of: :30 Alternating Dumbbell Muscle Snatches 2 Sets of: :30 Alternating Dumbbell Power Snatch 2 Sets of: :30 Alternating Dumbbell Squat Snatch * You choose the weight Strength A: 12 Minutes to build to a Challenging 3 or Practice. B: A: 12 Minutes to build to a Challenging 1 or Practice. A: Snatch Balance (Challenging 3) B: Hang Snatch (Challenging 1) Midline Complete within 10-12 Minutes. Rest long enough to ensure a max effort on each set. Metcon (3 Rounds for time) On Rings, Forward Leaning Rest: Complete 3 Max Effort Sets. Record the times for all 3.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 3-2-1 Rep Maxes in 20 Minutes Push Press (3-Rep MAX) Push Press (2-Rep MAX) Push Press (1-Rep MAX) Conditioning 15 Minute Time Cap. Metcon (Time) 5 Rounds of: 1 Sub :45 250m Row 50 Unbroken Double Unders * If the row takes longer than :45, or if you trip up on your double unders, redo that segment before moving back to the other exercise. [Scale 1]: 5 Rounds of: 1 Sub :48 250m Row 100 Unbroken Single Unders [Scale 2]: 5 Rounds of: 1 Sub :55 250m Row 100 Single Unders * * Does not have to be unbroken. Push hard for sub :55 on the row.Read more