Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 8 Minutes for Quality: 10 Scap Pull-Ups (Chin Up Grip) 10 Wall Slides* 50′ Broad Jumps Landing in a Squat 10 Alternating Bird Dogs (Top of Push-Up) * Slow and controlled on Scap Pull-Ups, Wall Slides, and Bird Dogs. Powerful jump and deep stable squat on the broad jumps. [Scale 1]: Bird Dog (Hands and Knees) [Scale 2]: :10 Inactive Hang + :10 Active Hang Wall Slide on Floor 8 Jumping Air Squats Prone Bird Dog Conditioning 15 Minute Time Cap. CrossFit Disco (Time) 10-9-8-7-6-5-4-3-2-1 of: Power Cleans @ 75% Body Weight Pull-Ups [Scale 1]: Weight @ 50% Body Weight [Scale 2]: Russian Kettlebell Swings (53/35) Barbell Pull-Ups ROMWOD & CHILL Metcon (No Measure) Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Min. Lizard Pose...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete in 12 Minutes: Approach in 1 of 2 ways: 1. If proficient at muscle ups go for time, reduce reps to 20 if necessary. 2. Practice Muscle Up skills to improve technique. Work with rings today, not bar muscle ups. 30 Muscle-Ups (Time) 30 muscle-ups for time[Scale 1]: 20-30 Boxer Pose Transitions w/ :3 Pauses at each position. [Scale 2]: 15 Ring Row to Transition 15 Boxer Pose Transitions Conditioning 15 Minute Time Cap. CrossFit Games Regionals 11.1 (Time) 1,000m Run 30 Handstand Push-Ups * 1,000m Row * Use Open Standards on the HSPU. [Scale 1]: 1,000m Run 21 Handstand Push-Ups (1-2 AB Mats) 1,000m Row [Scale 2]: 800m Run 30 Scaled HSPU (Box Scaling) 800m Row Recovery 3 Minutes per side. Barbell Calf Smash (No Measure)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 3, 30 Minute AMRAP of: 50 Synchronized Burpees 75 V-Ups 50 Synchronized Plate Ground to Overhead (45/35) 75 Push-Ups 50 Synchronized Air Squats Holding Plate 75 Chin Ups * Synchronized – all three partners move at the same time to complete reps. * Non-Synchronized – 1 partner chips away at reps. 1 Holds a plate overhead, the last holds the bottom of the squat. Reps count while holds are in place, divide work evenly. * Score is rounds and reps for the whole team. [Scale 1]: Plate (35/25) Tuck Ups [Scale 2]: Squat Thrust AB Mat Sit-Ups Plate (15/10) Supine Grip Ring Rows Segmented Push-Ups Regular Air SquatsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Complete 2-3 Sets for Quality in 15 Minutes. Metcon (No Measure) 2-3 Sets for Quality of: 1 Min. Spiderman Lunge 10 One Arm Dumbbell Overhead Squats / Side 20 Hanging L-Sit Flutter Kicks 10 Dumbbell Cross Body Deadlifts / Side 10 One Arm Dumbbell Rows / Side 10 Hindu Push-Ups * You choose the weight. Go as heavy as good technique allows. [Scale 1]: :30 L-Sit Hold + 30 Flutter Kicks on Floor No other changes [Scale 2]: :20 Hang Hold + 20 Flutter Kicks on the Floor. Reduce reps to 8 instead of 10. Regular Push Ups Conditioning 10 Minute Time Cap. Metcon (Time) 30-20-10 of: Dumbbell Thrusters (35/25 per hand) Toes to Bar * Scale so it’s light and fast, avoid long rest sets. [Scale 1]: 21-15-9 of: Dumbbell Thrusters (35/25 per hand) Toes to...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice 12 Minutes to build to a max height for 3 reps. Record height in inches. Seated Box Jump (Distance) Conditioning 12 Minute Time Cap. Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips15-12-9 of: Cleans (115/75) Matador Dips [Scale 2]: 15-12-9 of: Dumbbell Cleans (40/25) Push-Ups * * For the Push-Ups, hold onto the handles and lower your chest all the way to the floor each rep. ROMWOD & CHILL Metcon (No Measure) Hold the following poses and stretches for the specified times. Focus on your breathing and relax. 2 Mins. Child’s Pose w/ Shoulders 3 Slow Wrist Stretches with Breathing 2 Mins. Spinx (Scaled) or Seal Pose (Harder) 1 Min. Twisted Cross Pose (Right) 1 Min. Twisted Cross Pose (Left)Read more