Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (Weight) 3 Sets of: :30 Cross Body Deadlift (Right) :30 Cross Body Deadlift (Left) :30 One Arm Farmers Carry (Right) :30 One Arm Farmers Carry (Left) * You choose the weight. Conditioning 25 Minute Time Cap. 5k Run (Time) Max Effort 5k Run[Scale 1]: No Change [Scale 2]: 3,000m or Max Distance in 20 minutes. ROMWOD & CHILL Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Mins. Extended Arm Lizard Pose (Right) 1 Min. Twisted Cross Pose (Left) 2 Mins. Extended Arm Lizard Pose (Left) 1 Min. Twisted Cross Pose (Right)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 Metcon (No Measure) 3 Sets of: :30 Double KB Squat Hold :30 Right KB Arm Bar :30 Left KB Arm Bar * You choose the weight. Strength 20 Minutes to build up to a challenging single rep or practice technique. Front Squat (Challenging Single) Conditioning Rowing Intervals (:30/:30) (Calories) 10 Rounds of: MAX Calories in :30 * Rest :30Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning No Time Cap. After you finish, cheer people on then dig into all the great food at the BBQ! Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here[Scale 1]: 1 Mile Run 14 Rounds of: 5 Pull-Ups 10 Push-Ups 15 Air Squats 1 Mile Run [Scale 2]: 1,200m Run 10 Rounds of: 5 Barbell Pull-Ups 10 Push-Ups 15 Air Squats 1,200m Run [Scale 3]: 800m Run 7 Rounds of: 3 Ring Rows 6 Push-Ups 9 Air Squats 800m RunRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 10 Minutes to build to a max height for 1 reps. Record height in inches. Seated Box Jump (Distance) Conditioning Jack (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 10 Push Press (115/80) 10 Kettlebell Swing (53/35) 10 Box Jumps (24/20) [Scale 1]: 20 Minute AMRAP of: 10 Push Press (95/65) 10 Kettlebell Swing (45/30) 10 Box Jumps (24/20) [Scale 2]: 20 Minute AMRAP of: 10 Push Press (65/45) 10 Kettlebell Swing (35/26) 10 Box Jumps (20/12) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and...Read more