Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 15 Minute Time Cap. Metcon (Time) 15-12-9-6-3 of: Dumbbell Hang Clean & Jerks (50/35 per hand) Weighted Strict Pull-Ups* * Use one of the dumbbells hooked between your feet for the WT. Pull-Ups. Keep it strict. Kipping does not count as RX. [Scale 1]: 15-12-9-6-3 of: Dumbbell Hang Clean & Jerks (35/20 per hand) 10-8-6-4-2 of: Strict Pull (or Chin)-Ups [Scale 2]: 15-12-9-6-3 of: Dumbbell Hang Clean & Jerks (20/10 per hand) Kneeling Barbell Pull-Ups with slowed descent Midline Avoid leaning toward the weighted side – walk with a tall spine and good posture. Metcon (No Measure) For Quality, On the Minute x 10 of: Minute 1: One Arm Farmers Carry (70/53)* Minute 2: Deadbugs (Straight Legs) * Switch hands on the kettlebell every 25′. Alternate movements each round. [Scale 1]: Weight (53/45) Deadbugs (Knees Bent) [Scale 2]:...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 20 Minute Time Cap. Metcon (4 Rounds for time) In Teams of 2, 4 Rounds each for time of: 1 Mile (1.6 Kilometers) Bike *Rest while your partner bikes. * Score is your combined times for each round. Example Partner 1 finishes round one in 2:30 and Partner 2 finishes in 2:30 – the score for the round is 5 minutes. Stay with your partner, cheer them on, push them to bike harder! [Scale 1]: In Teams of 2, 4 Rounds each for time of: 1/2 Mile (.8 Kilometers) Bike [Scale 2]: In Teams of 2, 500m Row Recovery Metcon (No Measure) :30 Air Squats @ Casual Pace 1 Min: Quad Foam Roll :30 Downward Upward Dog 1 Min: Inner Thigh Roll Per Side :30 Downward Upward Dog 1 Min: Quad Foam Roll :30 Air Squats @ Casual...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Build to a 5-Rep MAX in 20 Minutes. Bench Press (5-Rep MAX) Conditioning 8 Minute Time Cap. Metcon (Time) 42-30-18 of: Dumbbell Floor Press * (50/35 per hand) Renegade Row (50/35 per hand) * On the Floor Press both arms start extended, but only one works at a time. For both movements alternate which arm presses or pulls and accumulate a total of 42, 30, or 18 reps. [Scale 1]: Dumbbells (40/30 per hand) [Scale 2]: Dumbbells (25/15 per hand)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2:30 x 5 of: 3 Hang Power Snatch @ 70% 1rm, Climbing [Scale 1]: 3 Hang Power Snatch @ 70% 1rm, Across [Scale 2]: 3 Hang Power Snatch @ Build up to 70% or use a challenging weight across. Hang Power Snatch (5 x 3 @ 70% 1rm, Climbing) Conditioning 10 Minute Time Cap. Metcon (Time) 5 Rounds of: 15 Dumbbell Snatches (50/35) 15 Burpees [Scale 1]: 12 Dumbbell Snatches (35/20) 12 Burpees [Scale 2]: 10 Dumbbell Snatches (25/15) 10 Squat ThrustRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Tabata, (:20 ON, :10 OFF x 8) Chest to Bar Pull-Ups REST 1 Minute Sit-Ups REST 1 Minute Seated Strict Press (75/55) REST 1 Minute Hip Extensions REST 1 Minute Jumping Back Squats (75/55) Perform a full 8 round Tabata of each exercise. Score is total combined reps for all 5 stations. [Scale 1]: Pull-Ups Sit-Ups Seated Strict Press (45/35) Good Mornings (45/35) Jumping Back Squats (45/35) [Scale 2]: Ring Rows Sit-Ups Seated Strict Press (35/15) Good Mornings (35/15) Back Squats (35/15) (No Jump)Read more