Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Metcon (AMRAP – Reps) 4 Rounds of: :45 Calorie Bike :45 Push-Ups :45 Box Jumps (24/20) :45 Grasshoppers :45 Russian Kettlebell Swings (53/35) :45 Plank Up/Downs :45 Wall Balls (20/14) * Rest :15 after each exercise. [Scale 1]: No Change [Scale 2]: Bike – Same Segmented Push-Ups Box Jumps (20/12) Mountain Climbers Russian Kettlebell Swings (35/26) Plank Up/Downs – Same Wall Balls (14/10)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning ACF OPEN Competitors: email ROUNDS & REPS completed to [email protected] by 8:00pm WEDNESDAY, JANUARY 10th. 2018 ACF OPEN WOD 2 – To Be The Best (AMRAP – Rounds and Reps) 16 Minute AMRAP of: 40-ft Overhead Lunge (53/35 per hand) 30 Double Unders 40-ft Overhead Lunge (53/35 per hand) 20 Toes to Bar 40-ft Overhead Lunge (53/35 per hand) 10 Burpees To Target (6″) * Double DU/T2B/BTT repetitions each round. [Scale 1]: 16 Minute AMRAP of: 40-ft Front Rack Lunge (35/26 per hand) 10 Double Unders 40-ft Front Rack Lunge (35/26 per hand) 20 Knee Tucks 40-ft Front Rack Lunge (35/26 per hand) 10 Burpees To Target (6″) * Double DU/T2B/BTT repetitions each round. [Scale 2]: 16 Minute AMRAP of: 40-ft Walking Lunge (No Weight) 30 Single Unders 40-ft Walking Lunge (No Weight) 20 AB Mat Sit-Ups 40-ft Walking Lunge (No...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Complete a set of Strict Press every 2 minutes climbing in weight. Set 1: Strict Press (10 Strict Press @ 60-65% 1rm) Set 2: Strict Press (8 Strict Press @ 65-70% 1rm) Set 3: Strict Press (6 Strict Press @ 70-75% 1rm) Set 4: Strict Press (4 Strict Press @ 80-85% 1rm) Set 5: Strict Press (2 Strict Press @ 85-90% 1rm) Conditioning 10 Minute Time Cap. Record the time to complete all 150 reps under section A and the weight used under section B. A: Metcon (Time) 150 One Arm Dumbbell Rows You choose the weight. Switch sides every 15 reps. Use a box or bench to support yourself. [Scale 1]: No Change [Scale 2]: 100 One Arm Dumbbell Rows Switch sides every 10 reps. B: One Arm Dumbbell Row (Record weight here.)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 22 Minute Time Cap. Metcon (Time) 4 Rounds of: 400m Row 30 Push Press (65/45) 20 Chest to Bar Pull-Ups [Scale 1]: 4 Rounds of: 400m Row 21 Push Press (65/45) 14 Pull-Ups [Scale 2]: 4 Rounds of: 250m Row 21 Dumbbell Push Press (20/15 per hand) 14 Kneeling Barbell Pull-Ups Midline Metcon (Time) In Teams of 2, 7 Minute AMRAP of: Partner 1: 12 AB Mat Sit-Ups 12 Superman Raises Partner 2: Plank on the Rings Reps only count while one partner is holding the plank. Switch roles after every round. RX = Rings fist width off floor and under pull-up bar.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Complete a set of Sumo Deadlift every 2 minutes climbing in weight. Set 1: Sumo Deadlift (10 Sumo Deadlift @ 60-65% 1rm) Set 2: Sumo Deadlift (8 Sumo Deadlift @ 65-70% 1rm) Set 3: Sumo Deadlift (6 Sumo Deadlift @ 70-75% 1rm) Set 4: Sumo Deadlift (4 Sumo Deadlift @ 80-85% 1rm) Set 5: Sumo Deadlift (2 Sumo Deadlift @ 85-90% 1rm) Conditioning Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 50-ft Handstand Walk 15 Burpees 30 Alternating Pistols [Scale 1]: 3 Attempts at Max Distance Handstand Walk (or 50-ft) 15 Burpees 20 Alternating Pistols [Scale 2]: 5 Around the Worlds or 25-ft Piked Bear Crawl 12 Burpees 20 Alternating Pistols * Around the Worlds = feet on a box, body in a piked position, walk hands around the box.Read more