Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (5 Rounds for calories) Five 3 Minute Rounds of: 10 Front Squats (185/125) 10 Box Jumps (36/30) Max Calories Row in the remaining time. * Rest 3 Minutes between rounds. [Scale 1]: Five 3 Minute Rounds of: 10 Front Squats (135/95) 10 Box Jumps (30/24) Max Calories Row in the remaining time. * Rest 3 Minutes between rounds. [Scale 2]: Five 3 Minute Rounds of: 10 Front Squats (75/55) 10 Box Jump or Step Ups (20/12) Max Calories Row in the remaining time. * Rest 3 Minutes between rounds.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 12 Minute Time Cap. Skills Practice CrossFit Warm-Up (No Measure) 3 Rounds, 10-15 Repetitions of: :15 to :30 Sampson Stretch Overhead Squats* Sit-Ups Back Extensions Pull-Ups Dips * Start with a PVC pipe on the OHS and then increase the weight each round. [Scale 1]: 5-8 Repetitions of: :15 to :30 Sampson Stretch Overhead Squats Sit-Ups Good Mornings Chin Ups Matador Dips [Scale 2]: 8-12 Repetitions of: :15 to :30 Sampson Stretch Overhead Squats w/ PVC AB Mat Sit-Ups Good Mornings w/ PVC Ring Rows Push-Ups Metcon (Time) 10 Rounds of: 1 Power Snatch + 3 Overhead Squats (185/125) [Scale 1]: 10 Rounds of: 1 Power Snatch + 3 Overhead Squats (135/95) [Scale 2]: 10 Rounds of: 1 Power Snatch + 3 Overhead Squats (75/55)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 Conditioning Havana (AMRAP – Rounds and Reps) 25 Minute AMRAP of: 150 Double Unders 50 Push-Ups 15 Power Cleans (185/125) [Scale 1]: 25 Minute AMRAP of: 100 Double Unders 30 Push-Ups 10 Power Cleans (135/95) [Scale 2]: 25 Minute AMRAP of: 75 Single Unders 20 Push-Ups 10 Power Cleans (75/55) Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans. Marchini is survived by numerous friends and family members. Roberto MarchiniRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 30 Minute Time Cap. Metcon (Time) 4 Rounds of: 30 GHD Sit-Ups 30 Hip Extensions 100′ Handstand Walk [Scale 1]: 4 Rounds of: 30 V-Ups 30 Russian Kettlebell Swings (70/53) 50′ Handstand Walk, 5 Attempts [Scale 2]: 4 Rounds of: 25 AB Mat Sit-Ups 25 Good Mornings (45/35 100′ Bear CrawlRead more