Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength 15 Minutes to find a new 3-Rep MAX. Push Jerk (3-Rep MAX) Conditioning 12 Minute Time Cap. Metcon (Time) 3 Rounds of: 21 Calorie Row 12 Handstand Push-Ups 3 Rope Climbs (15′) [Scale 1]: 3 Rounds of: 21 Calorie Row 9 Handstand Push-Ups * 2 Rope Climbs (15′) or 3 to 10′ * Use 1-2 AB Mats if needed [Scale 2]: 3 Rounds of: 15 Calorie Row 12 Pike Push-Ups (24/20) 3 Rope Get-UpsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 35 Minute Time Cap. Kalsu (Time) On the Minute Perform: 5 Burpees. For the remaining time of each minute, perform a max set of: Thrusters (135/95) Continue until you complete 100 total Thrusters. [Scale 1]: 3-5 Burpees 100 Thrusters (95/65) [Scale 2]: 3 Burpees 100 Wall Balls (20/14)* Choose a Wall Ball weight that allows for 8-10 reps each minute.LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C,...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Metcon (AMRAP – Reps) 5 Rounds of: :45 Calorie Bike :45 Double Kettlebell Swings (35/26 per hand) :45 Plank Up / Downs :45 Double Unders :45 Weighted Lunges (35/26 per hand) :45 Grasshoppers [Scale 1]: No Change [Scale 2]: Bike – No Change Kettelbells (30/18 per hand) Plank Up / Downs – No Change Single Unders Lunges (30/18 per hand) Mountain ClimbersRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2 Minutes for 10 Minutes: 1 Deadlift or Sumo Deadlift @ 80% 1rm, Climbing [Scale 1]: 1 Deadlift or Sumo Deadlift @ 80% 1rm, Across [Scale 2]: 1 Deadlift or Sumo Deadlift @ Moderate Weight A: Deadlift (5 x 1 @ 80% 1rm, Climbing) B: Sumo Deadlift (5 x 1 @ 80% 1rm, Climbing) Conditioning CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″[Scale 1]: 15 Minute AMRAP of: 9 Deadlifts (135/95) 12 Push-Ups 15 Box Jumps (24/20) [Scale 2]: 15 Minute AMRAP of: 9 Deadlifts (95/65) 12 Segmented Push-Ups 15 Box Jumps (20/12)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 90 Seconds for 12 Minutes: 1 Strict Press @ 75% 1rm, Climbing 10 Renegade Rows (70/50 per hand) [Scale 1]: 1 Strict Press @ 75% 1rm, Across 10 Renegade Rows (55/35 per hand) [Scale 2]: 1 Strict Press @ Moderate Weight, Climbing 10 Renegade Rows (30/20 per hand) Strict Press (8 x 1 @ 75% 1rm, Climbing) Renegade Row (8 x 10 @ 70/50 per hand) Conditioning 15 Minute Time Cap. Metcon (Time) 10 Alternating Pistols 10 Yard Handstand Walk 20 Alternating Pistols 20 Yard Handstand Walk 30 Alternating Pistols 30 Yard Handstand Walk 40 Alternating Pistols 40 Yard Handstand Walk [Scale 1]: 10 Scaled Alternating Pistols 1 Wall Walk 20 Scaled Alternating Pistols 2 Wall Walks 30 Scaled Alternating Pistols 3 Wall Walks 40 Scaled Alternating Pistols 4 Wall Walks [Scale 2]: 10 Box Step Ups (24/20) 10 Yard...Read more