Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2:30 Minutes x 5: 3 Overhead Squats @ 75% 1rm, Climbing [Scale 1]: 3 Overhead Squats @ 75% 1rm, Across [Scale 2]: 3 Overhead Squats @ Moderate Weight Overhead Squat (5 x 3 @ 75% 1rm, Climbing) Conditioning Scale 1 is 15.2 Scaled. Scaling for Scale 2 is listed under that section. CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-To-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-To-Bar Pull-ups 6:00 – 9:00 2 Rounds of: 14 Overhead Squats, 95# / 65# 14 Chest-To-Bar Pull-ups The ladder will ascend every 3-minutes until the athlete can not complete the ladder. CrossFit Games Open 15.2 Scaled (AMRAP – Reps) Includes Masters up to 54...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 12 Minute Time Cap. Metcon (Time) 21-15-9 of: Push Press (135/95) Power Cleans (135/95) [Scale 1]: Weight (115/75) [Scale 2]: 12-9-6 of: Push Press (95/65) Power Cleans (95/65) Midline 15 Minute Time Cap. Metcon (Time) 5 Rounds of: 10 Hollow Rocks 10 V-Ups 10 Tuck Ups :10 Hollow HOLD * Rest 1 Minute [Scale 1]: 4 Rounds of: 10 Hollow Rocks (Legs Raised) 10 Hollow Raise 10 Tuck Ups :10 Hollow HOLD * Rest 90 Seconds [Scale 2]: 3 Rounds of: 10 Hollow Rocks (Balled Up) 10 Hollow Raise (Legs Tucked) 10 Tuck Ups :10 Hollow HOLD (Arms Down, Legs Long) * Rest 2 MinuteRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength 15 Minutes to build to a heavy weight in the complex of 1 Snatch + 1 Snatch Balance. If you PR your Snatch record it under section B. Record the heaviest weight done for the Snatch Balance under section C. A: Snatch & Snatch Balance (Record heaviest weight.) 1 Snatch + 1 Snatch Balance B: Snatch (Record heaviest weight.) C: Snatch Balance (Record heaviest weight.) Conditioning 10 Minute Time Cap. Metcon (Time) 21-15-9 of: Snatch (115/75) Box Jumps (24/20) [Scale 1]: 21-15-9 of: Snatch (95/65) Box Jumps (20/16) [Scale 2]: 21-15-9 of: Snatch (65/45) Box Jumps (16/12)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 40 Minute Time Cap. Winter Eva (Time) 5 Rounds of: 800m Bike 30 Kettlebell Swings (70/53) 30 Pull-Ups [Scale 1]: 5 Rounds of: 800m Row 30 Kettlebell Swings (53/35) 20 Pull-Ups [Scale 2]: 5 Rounds of: 500m Row 30 Kettlebell Swings (35/26) 20 Kneeling Barbell Pull-UpsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 15 Minute Time Cap. Metcon (Time) 10 Muscle Ups 25 Thrusters (75/55) 1k Row 25 Thrusters (75/55) 10 Muscle Ups [Scale 1]: 3-5 Muscle Ups * 25 Thrusters (75/55) 1k Row 25 Thrusters (75/55) 3-5 Muscle Ups * Or 10 Chest/Chin Over Bar Pull-Ups and 10 Dips [Scale 2]: 15 Muscle Up Transitions 25 Thrusters (45/35) 750m Row 25 Thrusters (45/35) 15 Muscle Ups Transitions Strength Metcon (Distance) 8 Minutes for Max Distance Overhead Carry (53/35 per hand) * Every time you drop complete: :20 Hanging L-Sit 30 Kettlebell Deadlifts (53/35 per hand) [Scale 1]: Kettlebell (45/30) [Scale 2]: Kettlebell (35/26)Read more