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 Strength 15 Minute Time Cap. Kettlebell Tune Up 5 Sets of: 10 Kettlebell Deadlifts (70/53 per hand) 10 Russian Swings (70/53) 10 American Swings (70/53) 50′ Mixed Carry (53/35 per hand) * Record the heaviest weight you can complete all sets with. For the mixed carries, switch the overhead arm every 25-ft. Scoring Example: KB DL @ 70 lbs. x 2 Russian Swing @ 62 American Swing @ 45 Mixed Carry @ 30 x 2 Total Weight Used: 307 lbs. Conditioning 15 Minute Time Cap. Metcon (Time) 4 Rounds of: 400m Row 50 Air Squats [Scale 1]: 4 Rounds of: 400m Row 30 Air Squats [Scale 2]: 4 Rounds of: 250m Row 30 Air SquatsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 3 Minutes for 15 Minutes: 5 Bench Press @ 70% 1rm, Climbing 10 Chin Ups * Record best Bench Press weight under section A. On the last set complete MAX Chin-Ups in the remaining time. Record this score under section B. [Scale 1]: 5 Bench Press @ 70% 1rm, Across 5-7 Chin Ups [Scale 2]: 5 Bench Press @ Moderate Weight 10 Supine Ring Rows A: Bench Press (5 x 5 @ 70% 1rm, Climbing) B: Chin-Ups (4 x 10 then, 1 x MAX) Conditioning 7 Minute Time Cap. CrossFit Games Open 18.0 (Time) 21-15-9 of: Dumbbell Snatches (50/35) Burpees, Jumping Over The Dumbbell [Scale 1 – Ages 16-54]: 21-15-9 of: Dumbbell Snatches (35/20) Burpees, Stepping Over The Dumbbell [Scale 2 – Teenagers 14-15 and Masters 55+]: 21-15-9 of: Dumbbell Snatches (20/10) Burpees, Stepping Over The DumbbellRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Skills Practice Find a Max Height Box Jump in 10 Minutes. Max Height Box Jump (Distance) Measured in inches. Stepping into the jump is legal. Conditioning 15 Minute Time Cap. Record the score for Christine under section A. Record your best 500m time of the workout under section B so you have data for the future. A: Christine (Time) 3 Rounds of: 500m Row 12 Deadlifts (Body Weight) 21 Box Jumps (24/20) [Scale 1]: Deadlift (115/75) [Scale 2]: Deadlift (75/55) Box Jumps (20/12) B: 500m Row (Time) Max Effort 500m RowRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Metcon (AMRAP – Reps) Tabata! (:20 On, :10 Off) * Perform 16 rounds of each couplet alternating movements. Couplet 1: Wall Balls (20/14) Ring Rows * RX = Rings under the pull-up bar, legs straight. Couplet 2: Double Unders Grasshoppers Couplet 3: Kettlebell Swings (53/35) Push-Ups Couplet 4: Burpees Sit-Ups [Scale 1]: Wall Balls (14/10) Kettlebell (45/30) [Scale 2]: Wall Balls (10/8) Single Unders Kettlebell (35/26)Read more