Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 30 Minute Time Cap. Metcon (Time) 2 Rounds of: 1 Mile Run 100 Sit-Ups [Scale 1]: 2 Rounds of: 1,200m Run 100 Sit-Ups [Scale 2]: 2 Rounds of: 800m Run 75 Sit-UpsRead 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 15 Minute Time Cap Metcon (Time) 12-9-6 of: Hang Squat Cleans (165/115) Burpee Bar Muscle Ups [Scale 1]: 12-9-6 of: Hang Squat Cleans (125/85) Burpee Chest to Bar Pull-Ups [Scale 2]: 12-9-6 of: Hang Squat Cleans (65/45) Burpees Strength Metcon (Distance) 10 Minutes Max Distance Handstand Walk. * If you can complete 25′ without falling then you are “safe.” Every 3 falls mid course – stop – and complete: :30 Chin Over Bar HOLD 20 Alternating Pistols [Scale 1]: 5 Handstand Walk Attempts :20 Chin Over Bar HOLD 20 Scaled Pistols [Scale 2]: Around the Worlds * Same rules as RX. If you make it around the box you’re “safe.” Every 3 stops while traveling around the block – stop and complete: :20 Chin Over Barbell HOLD 20 Walking LungesRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2 Minutes for 10 Minutes: 3 Regular or Sumo Deadlifts @ 80% 1rm, Climbing [Scale 1]: 3 Regular or Sumo Deadlifts @ 80% 1rm, Across [Scale 2]: 3 Regular or Sumo Deadlifts @ Moderate Weight A: Deadlift (5 x 3 @ 80% 1rm, Climbing) B: Sumo Deadlift (5 x 3 @ 80% 1rm, Climbing) Conditioning CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″[Scale 1]: Weight (95/65) Box Jumps (24/20) [Scale 2]: Weight (75/55) Box Jumps (20/12)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats[Scale 1]: 4 Pull-Ups 8 Push-Ups 12 Squats [Scale 2]: 3 Kneeling Barbell Pull-Ups 6 Push-Ups 9 Air SquatsRead more