Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Midline Complete within 8 Minutes. Metcon (Weight) 3 Sets for Quality of: 8 Windmills / Side 8 Scap Pull Ups * You choose the weight on the windmills. Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 25 Burpees 15 Body Weight Back Squats [Scale 1]: 20 Minute AMRAP of: 20 Burpees 10 Back Squat @ 75% Body Weight [Scale 2]: 20 Minute AMRAP of: 12 Burpees 12 Back Squats (45/35)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Midline 12 Minute Time Cap. Metcon (Time) 10 Sets of: :20 Extended Crab HOLD :10 Side Forearm Plank / Side [Scale 1 & 2]: No Change Conditioning 14 Minute Time Cap. Metcon (Time) 30 Overhead Lunges (45/25 plate) 30 Knees to Elbow 30 Sit Ups 30 Calorie Row 30 Sit Ups 30 Knees to Elbow 30 Overhead Lunges (45/25 plate) [Scale 1]: 20 Overhead Lunges (45/25 plate) 20 Knees to Elbow 20 Sit Ups 20 Calorie Row 20 Sit Ups 20 Knees to Elbow 20 Overhead Lunges (45/25 plate) [Scale 2]: 20 Walking Lunges 20 Knee Tucks 20 Sit Ups 20 Calorie Row 20 Sit Ups 20 Knee Tucks 20 Walking LungesRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 15 Minute Time Cap. Metcon (Time) 7 Rounds of: 14 Dumbbell Deadlifts (50/35 per hand) 14 Alternating Dumbbell Strict Press (50/35 per hand) [Scale 1]: 7 Rounds of: 14 Dumbbell Deadlifts (35/20 per hand) 14 Alternating Dumbbell Strict Press (35/20 per hand) [Scale 2]: 5 Rounds of: 10 Dumbbell Deadlifts (25/15 per hand) 10 Alternating Dumbbell Strict Press (25/15 per hand) Midline 12 Minute Time Cap. Metcon (Time) 3 Rounds of: :30 – :20 – :10 Ring Support Hold Bottom of Ring Dip Hold [Scale 1]: 3 Rounds of: :30 – :20 – :10 Matador Support Hold Bottom of Matador Dip Hold [Scale 2]: 3 Rounds of: :30 – :20 – :10 Top of Ring Push Up Hold Bottom of Ring Push Up HoldRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 10 Chest to Bar Pull-Ups 15 Push Ups 20 Alternating Pistols * Run or Row 400m every time you complete 3 rounds. [Scale 1]: 20 Minute AMRAP of: 5 Chest to Bar or Regular Pull-Ups 10 Push Ups 15 Scaled Alternating Pistols * Run or Row 400m every time you complete 3 rounds. [Scale 2]: 20 Minute AMRAP of: 5 Barbell Pull-Ups 10 Segmented Push Ups 20 Walking Lunges * Run or Row 400m every time you complete 3 rounds. Midline Complete within 10 Minutes. Metcon (No Measure) 3 Sets of for QUALITY: 20 Heel Touches 20 Flutter Kicks 10 Side Crunches / Side * REST 90 Seconds between Sets. [Scale 1 & 2]: No ChangeRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 35 Minute Time Cap. Reduce the round if unable to complete the first within 7 minutes. If it’s nice outside and you RUN record your score under section A, if you ROW record it under section B. A: Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#[Scale 1]: 4 Rounds of: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) Scale to 4 Rounds if unable to complete the first within 7 minutes. [Scale 2]: 3 Rounds of: 400m Run 30 Box Jumps or Step Ups (20/12) 30 Wall Balls (10/8) B: Rowing Kelly (Time) 5 Rounds of: 400m Row 30 Box Jumps (24/20) 30 Wall Balls (20/14) [Scale 1]: Scale to 4 Rounds if unable to complete the first within 7 minutes. [Scale 2]:...Read more