Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 25 Minute Time Cap. Skills Practice Complete in 12-15 Minutes. 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 5k Row (Time) Max Effort 5k Row[Scale 1]: No Change [Scale 2]: Max distance in 20 minutes.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 20 Minutes to build to a 5,3, and 1-REP Maxes. A: Push Press (5-Rep MAX) B: Push Press (3-Rep MAX) C: Push Press (1-Rep MAX) Conditioning 12 Minute Time Cap. Metcon (Time) 3 Rounds of: 60 Double Unders 21 Kettlebell Thrusters (35/26 per hand) 12 Chest to Bar Pull-Ups [Scale 1]: 3 Rounds of: 40 Double Unders 15 Kettlebell Thrusters (30/18 per hand) 9 Chest to Bar Pull-Ups or Regular Pull-Ups [Scale 2]: 3 Rounds of: 60 Single Unders 15 Dumbbell Thrusters (20/10 per hand) 12 Ring RowsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 35 Minute Time Cap Metcon (Time) 3 Rounds of: 800m Run or Row 25 Toes to Bar 25 Deadlifts (225/155) [Scale 1]: 3 Rounds of: 800m Run or Row 15 Toes to Bar 15 Deadlifts (185/125) [Scale 2]: 3 Rounds of: 400m Run or Row 20 Knee Tucks 15 Deadlifts (95/65)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength 15 Minutes to build to a heavy 10-reps. Front Squat (Heavy as possible for 10 reps.) Conditioning 15 Minute Time Cap. Metcon (Time) 5-4-3-2-1 of: Rope Climbs (15′) Clean & Jerks Men: 145-165-185-205-225 Ladies: 115-125-135-145-155 * Increase the weight on the Clean & Jerk every round. [Scale 1]: 5-4-3-2-1 of: Rope Climbs (10-12′) Clean & Jerks Men: 135-145-155-165-185 Ladies: 95-105-115-120-125 [Scale 2]: 5-4-3-2-1 of: Rope Get Ups Clean & Jerks Men: 65-75-95-105-115 Ladies: 35-45-55-65-75Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Complete within 20 minutes. Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups[Scale 1]: 75% Bodyweight Bench Press Pull-Ups [Scale 2]: 5 Rounds of: 10 Bench Press (95/65) 15 Barbell Pull-Ups Midline 15 Minute Time Cap. Durante’s Core (Time) 5 Rounds of: 10 Hollow Rocks 10 V-Ups 10 Tuck Jumps :10 Hollow HOLD * Rest 1 Minute [Scale 1]: 5 Rounds of: 10 Hollow Rocks (Legs Raised) 10 Hollow Raise 10 Tuck Jumps :10 Hollow HOLD * Rest 1 Minute [Scale 2]: 5 Rounds of: 10 Hollow Rocks (Balled Up) 10 Hollow Raise (Legs Tucked) 10 Tuck Jumps :10 Hollow HOLD (Arms Down, Legs Long) * Rest 1 MinuteRead more