Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Complete all 3 WODs with a partner! REST 2 minutes between workouts. A: Metcon (AMRAP – Reps) In Teams of 2, 10 Minute AMRAP of: Partner 1: MAX Burpees to Plate (45) Partner 2: Plank on Rings * Burpees only count while partner 2 holds the plank on the rings. RX = Rings fist width off the floor and under the pull-up bar. Switch as desired. [Scale 1]: Plate (35) [Scale 2]: Plate (25) B: Metcon (AMRAP – Rounds and Reps) In Teams of 2, 10 Minute AMRAP of: 10 Handstand Push-Ups 20 Alternating Pistols 30 Calorie Bike * One partner working at a time. Divide the work evenly. [Scale 1]: 1-2 AB Mats Scaled Pistols Bike – Same [Scale 2]: Push-Ups Lunges C: Metcon (AMRAP – Rounds and Reps) In Teams of 2, 10 Minute AMRAP of: 30 Plate Ground...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Record TOTAL CALORIES for all 3 Rowing sets under section A. Record TOTAL WEIGHT for all 3 Power Snatch sets under section B. ACF OPEN Competitors: email both scores TOTAL CALORIES and WEIGHT to [email protected] by 8:00pm WEDNESDAY, JANUARY 17th. A: 2018 ACF OPEN WOD 3a – Master Exploder (Calories) 2 Minutes: Max Calorie Row 3 Minutes: 9 Unbroken Power Snatch (Max Weight) 2 Minutes: Max Calorie Row 3 Minutes: 6 Unbroken Power Snatch (Max Weight) 2 Minutes: Max Calorie Row 3 Minutes: 3 Unbroken Power Snatch (Max Weight) [Scale 1 & Scale 2]: No Change B: 2018 ACF OPEN WOD 3b – Master Exploder (Weight) 2 Minutes: Max Calorie Row 3 Minutes: 9 Unbroken Power Snatch (Max Weight) 2 Minutes: Max Calorie Row 3 Minutes: 6 Unbroken Power Snatch (Max Weight) 2 Minutes: Max Calorie Row 3 Minutes: 3 Unbroken...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 25 Minute Time Cap. Metcon (Time) In Teams of 2, Complete: 24 Muscle Ups 2k Bike 18 Muscle Ups 1k Bike 12 Muscle Ups 500m Bike * Divide work evenly between teammates. [Scale 1]: 18 Muscle Ups 2k Bike 12 Muscle Ups 1k Bike 6 Muscle Ups 500m Bike [Scale 2]: 24 Muscle Up Transitions 1,600m Row 18 Muscle Up Transitions 800m Row 12 Muscle Up Transitions 400m Row Skills Practice Metcon (Distance) In Teams of 2, Handstand Walk Relay! Cover as much distance as possible with a partner in the 6 minutes. One partner working at a time, switch every 25-ft. [Scaling Options]: Stiff Legged Bear Crawls Partner Wheelbarrow WalksRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2 Minutes for 10 Minutes: 1 Front Squat @ 80% 1rm, Climbing [Scale 1]: 1 Front Squat @ 80% 1rm, Across [Scale 2]: 1 Front Squat @ Moderate Weight Front Squat (5 x 1 @ 80% 1rm, Climbing) Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 20 Wall Balls (30/20)* 10 Strict Pull-Ups * 10-ft Target for All. [Scale 1]: 10 Minute AMRAP of: 20 Wall Balls (20/14)* 5-7 Strict Pull-Ups [Scale 2]: 10 Minute AMRAP of: 20 Wall Balls (14/10)* 10 Kneeling Barbell Pull-Ups * Scale 1 and 2 use classic target heights M-10-ft, L-9-ft.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