Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Reps) 8 Minute AMRAP of: 1 Rope Climb (20′) 2 Burpees 2 Rope Climbs (20′) 4 Burpees 3 Rope Climbs (20′) 6 Burpees * Continue adding 1 rope climb and 2 burpees each round until time runs out. The score is total rope climbs. [Scale 1]: 15′ Rope Climbs [Scale 2]: 10′ Rope Climbs or 3 Rope Get-Ups per round. Conditioning 15 Minute Time Cap. If you set a new PR or have no past record, record the 500m Row time under section B and the 1,000m Row under section C. A: Metcon (5 Rounds for time) 250m Row Rest 1 Minute 500m Row Rest 1 Minute 1,000m Row Rest 1 Minute 500m Row Rest 1 Minute 250m Row [Scale 1]: No Change [Scale 2]: 150m Row Rest 1 Minute 350m Row Rest 1...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Metcon (No Measure) 10 Minute AMRAP for Quality: 10 Side Lying Leg Lifts / Side 3 Three Way Dumbbell Lunges / Side 10 Lateral Step Ups / Side * Perform the side lying leg raises with your body up against the wall (heels, hips, shoulders, head all touching the wall. For the lunges, choose a weight that is challenging, but allows for good technique. 3 Way Lunge = Lunge forward + Lateral Lunge + Reverse Lunge. Hold the dumbbell goblet style. For the lateral step ups, use a ballistic block or stacked plates. Conditioning 20 Minute Time Cap. Row instead of Run if the weather is bad. Metcon (Time) 5 Rounds of: 400m Run 15 Thrusters (95/65) [Scale 1]: 5 Rounds of: 400m Run 15 Thrusters (75/55) [Scale 2]: 4 Rounds of: 400m Run 10 Thrusters (45/35)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 Midline Metcon (AMRAP – Reps) On the Minute x 12 of: Minute 1: Hollow Body to Superman Minute 2: Hanging L-Sit Flutter Kicks Minute 3: Squat Therapy * Score is total reps. [Scale 1]: No Change [Scale 2]: Minute 1: :30 Hollow Hold + :30 Superman Hold Minute 2: :30 Hang + Flutter Kicks on floor Minute 3: Squat Therapy Conditioning 15 Minute Time Cap. Metcon (Time) 5 Rounds of: 20 Double Unders 10 Wall Balls (20/14) 1 Rope Climb (15′) [Scale 1]: 5 Rounds of: 20 Double Unders 10 Wall Balls (20/14) 1 Rope Climb (10′) 5 Rounds of: 20 Double Unders 10 Wall Balls (14/10) 3 Rope Get UpsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2:30 x 7 of: 1 Back Squat @ 80% 1rm, Climbing [Scale 1]: 1 Back Squat @ 80% 1rm, Across [Scale 2]: 1 Back Squat @ Build up to 80% or a moderately heavy weight. Back Squat (7 x 1 @ 80%, Climbing) Conditioning 7 Minute Time Cap. Metcon (Time) 21-15-9 of: Chest to Bar Pull-Ups Dips [Scale 1]: 21-15-9 of: Pull-Ups Matador Dips [Scale 2]: 21-15-9 of: Ring Rows Push-Ups or Scaled DipsRead more