Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 7 Minute Time Cap. ACF OPEN Competitors: email Fran TIME to [email protected] by 8:00pm on THURSDAY, JANUARY 4th. Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups[Scale 1]: 21-15-9: Thrusters (75/55) 12-9-6: Pull-Ups * Scale 1 Ladies for the ACF Open do 21-15-9 Kneeling Barbell Pull-Ups [Scale 2]: 21-15-9: Dumbbell Thrusters (30/15 per hand) Ring Rows * Set top of the rings where the strap is attached to shoulder height. Feet must be up against a ballistic block placed under the pull-up bar.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Complete a set of Push Jerks every 90 seconds. Record the weighs for sets 1-4, record total completed reps @ 70% 1rm for set 5. Set 1: Push Jerk (1 x 2 @ 90% 1rm) Set 2: Push Jerk (1 x 4 @ 85% 1rm) Set 3: Push Jerk (1 x 6 @ 80% 1rm) Set 4: Push Jerk (1 x 8 @ 75% 1rm) Set 5: Push Jerk (1 x MAX REPS @ 70% 1rm) Conditioning Metcon (AMRAP – Reps) 10 Minute AMRAP of: 1,000m Row MAX DB Man Makers in the time remaining @ 40/30 per hand. Score is total Man Makers. Man Maker = Push-Up, Row, Row, Power Clean, Push Press. [Scale 1]: Dumbbell (35/20 per hand) [Scale 2]: Dumbbell (25/15 per hand)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Metcon (AMRAP – Reps) In Teams of 2, 5 Rounds of: 1 Minute: Calorie Bike 1 Minute: Burpees 1 Minute: Calorie Row Score is total reps for the team. Post your partner’s name in the comments! Example: Minute 1: Partner 1 attempts max calories on the bike. Minute 2: Partner 2 attempts max calories on the bike. Minute 3: Partner 1 accumulates max burpees in one minute. Minute 4: Partner 2 accumulates max burpees in one minute. etc… [Scaling]: Scale to Squat Thrust if needed.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Complete a set of Back Squat every 2 minutes climbing in weight. Set 1: Back Squat (10 Back Squat @ 60-65% 1rm) Set 2: Back Squat (8 Back Squat @ 65-70% 1rm) Set 3: Back Squat (6 Back Squat @ 70-75% 1rm) Set 4: Back Squat (4 Back Squat @ 80-85% 1rm) Set 5: Back Squat (2 Back Squat @ 85-90% 1rm) Conditioning 10 Minute Time Cap. Annie (Time) 50-40-30-20-10 Double-unders Sit-ups[Scale 1]: 25-20-15-20-10 Double Unders 50-40-30-20-10 Sit-Ups [Scale 2]: 75-65-55-45-35 Single Unders 35-28-21-14-10Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 20 Minute Time Cap. Metcon (Time) 3 Rounds of: 400m Row 12 Power Snatch (115/75) 6 Bar Muscle Ups [Scale 1]: 3 Rounds of: 400m Row 12 Power Snatch (95/65) 3 Bar Muscle Ups [Scale 2]: 3 Rounds of: 400m Row 12 Power Snatch (65/45) 6 Ring Rows 6 Push Ups After Party Metcon (AMRAP – Reps) 2 Sets of: 1 Minute Calorie Bike Rest 1 Minute 45 Second Burpees Rest 45 Seconds 30 Seconds Ring L-Sit Rest 30 Seconds 15 Second Chin Over Bar Hold Rest 15 Seconds * Every :3 on the holds counts as a rep. [Scale 1]: Bike / Burpee No Change Ring Support Hold Max Effort COB Hold in 15 Seconds [Scale 2]: Bike / Burpee – No Change Ring Knee Tuck or Top of Ring Push Up Hold Barbell COB HoldRead more