Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength 20 Minutes to Complete: A: 5 x 1 Weighted Pull-Ups B: 5 x 1 Weighted Dips * Complete all of A first then all of B. Build to as heavy a weight as possible. [Scale 1]: A: 5 x 3-5 Non Weighted Strict Pull-Ups B: 5 x 3-5 Non Weighted Ring or Matador Dips [Scale 2]: A: 5 x 5-7 Non Weighted Kneeling Barbell Pull-Ups B: 5 x 5-7 Non Weighted Scaled Ring Dips or Ring Push-Ups A: Weighted Pull-ups (Record heaviest weight.) B: Weighted Ring Dips (Record heaviest weight.) Conditioning 10 Minute Time Cap. 2k Row (Time) Max Effort 2k Row[Scale 1]: No Change [Scale 2]: 1,200m to 1,500m RowRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2 Minutes 10 Minutes Complete: 5 Suitcase Deadlifts / Side @ 135/95, Climbing [Scale 1]: 5 Suitcase Deadlifts / Side @ 115/75, Climbing [Scale 2]: 5 Suitcase Deadlifts / Side @ 75/55, Climbing * Start with a weight that allows you to complete all 5 reps / side unbroken. Avoid leaning excessively to either side. Suitcase Deadlift (5 x 5 / Side @ 135/95, Climbing) Conditioning 12 Minute Time Cap. Metcon (Time) 21-15-9 of: Deadlifts (315/205) Box Jumps (30/24) [Scale 1]: 21-15-9 of: Deadlifts (275/185) Box Jumps (24/20) [Scale 2]: 21-15-9 of: Deadlifts (155/105) Box Jumps (20/12)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Build to as heavy a weight as possible in 15 Minutes. Section A – Record Heaviest Complex Weight. Section B – Record Best Power Snatch Weight. Section C – Record Best Overhead Lunge Weight Completed With Both Legs. A: Power Snatch + OH Lunge Complex 1 Power Snatch + 1 Overhead Lunge (Right) + 1 Overhead Lunge (Left) B: Power Snatch C: Overhead Lunge A weight counts when you can perform 1 lunge with the right leg and 1 with the left before putting it down. Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 5 Dumbbell Power Snatch (70/50) 10 Overhead Lunges (70/50) 1 Rope Climb (15′) [Scale 1]: 10 Minute AMRAP of: 5 Dumbbell Power Snatch (55/35) 10 Overhead Lunges (55/35) 1 Rope Climb (10′) [Scale 2]: 10 Minute AMRAP of: 5 Dumbbell Power Snatch (30/20) 10...Read 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 Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 20 Med Ball Cleans (20/14) 60 Double Unders [Scale 1]: 20 Minute AMRAP of: 20 Med Ball Cleans (14/10) 30 Double Unders [Scale 2]: 20 Minute AMRAP of: 10 Med Ball Cleans (10/8) 120 SingleUnders Midline Metcon (Time) Accumulate as much time as possible in 8 Minutes in a Plank on the Rings. * RX = Rings directly under Pull-Up Bar & Fist width off the floor. ** Every time you break complete: 10 Toes to Bar 20 Tuck Ups [Scale 1]: No Change [Scale 2]: 10 Knee Tucks 20 AB Mat Sit-UpsRead more