Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 15 Minute Time Cap. Perform the workout using Squat Cleans. Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips[Scale 1]: 21-15-9 of: Clean (105/75) Matador Dips [Scale 2]: 21-15-9 of: Clean (75/55) Ring Push-Ups Midline Complete in 12-15 Minutes, rest as needed. Barbell Roll Out (5 x 12)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) 10 Rounds of: :30 Wall Balls (20/14) Rest :30 :30 Chin Ups Rest :30 :30 Burpees Rest :30 :30 Knees to Elbow Rest :30 [Scale 1]: Scale Wall Ball weight to something that allows for :30 unbroken reps. Scale to Toes to Bar if unable to do Knees to Elbow. [Scale 2]: Wall Ball (10/8) Supine Ring Rows Burpees Knee TucksRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Record your times under one of the sections listed below. Section A: RX Section B: Scale 1 Section C: Scale 2 A: Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutes B: Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time) 21 deadlifts 135/95 lb 21 hand-release push-ups 15 deadlifts 135/95 lb 15 hand-release push-ups 9 deadlifts 135/95 lb 9 hand-release push-ups 21 deadlifts 185/135 lb 50-ft. bear crawl 15 deadlifts 185/135 lb 50-ft. bear crawl 9 deadlifts 185/135 lb 50-ft. bear crawl Time cap: 9 minutes C: Crossfit Games Open 18.4 Masters Scaled (55+)...Read more

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