Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2 Minutes for 10 Minutes: 1 Squat Clean & Push Jerk @ 80% 1rm, Climbing [Scale 1]: 1 Squat Clean & Push Jerk @ 80% 1rm, Across [Scale 2]: 1 Power Clean + 1 Front Squat + 1 Push Jerk @ Moderate Weight * Work on the skills of the SQUAT CLEAN and PUSH JERK. Record your best weight for the combination under section A and the weight for the movements individually under sections B and C. A: Clean and Jerk (5 x 1 @ 80% 1rm, Climbing) B: Clean (Record best weight for the day here!) C: Push Jerk (Record best weight for the day here!) Conditioning Metcon (AMRAP – Reps) 1 Minute: Squat Cleans (135/95) 1 Minute: Push Jerks 2 Minutes: Squat Cleans 2 Minutes: Push Jerks 3 Minutes: Squat Cleans 3 Minutes: Push Jerks * Use (135/95)...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 25 Minute Time Cap. Metcon (Time) 3 Rounds of: 800m Row 15 Deadlifts (275/185) 15 Strict Handstand Push-Ups [Scale 1]: 3 Rounds of: 800m Row 15 Deadlifts (185/125) 8 Strict Handstand Push-Ups * Use 1-2 AB Mats. [Scale 2]: 3 Rounds of: 400m Row 15 Deadlifts (135/95) 15 Pike Push-Ups on a Box (24/20) Midline 5 Minute Time Cap. Metcon (Time) 3 Rounds of: 10 Hollow Rocks 10 V-Ups 10 Tuck Ups :10 Hollow Hold [Scale 1]: No Change [Scale 2]: 3 Rounds of: 10 Hollow Rock w/ Knees Tucked 10 AB Mat Sit-Ups 10 Tuck Ups :10 Hollow Hold w/ Knees TuckedRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 15 Minute Time Cap. Metcon (Time) 21 Back Squat (Body Weight) 7 Rope Climbs (15′) 15 Back Squats (Body Weight) 5 Rope Climbs (15′) 9 Back Squats (Body Weight) 3 Rope Climbs (15′) [Scale 1]: 21 Back Squat (115/75) 5 Rope Climbs (10′) 15 Back Squats (115/75) 3 Rope Climbs (10′) 9 Back Squats (115/75) 1 Rope Climbs (10′) [Scale 1]: 21 Back Squat (65/45) 7 Rope Get-Ups 15 Back Squats (65/45) 5 Rope Get-Ups 9 Back Squats (65/45) 3 Rope Get-Ups Strength Complete within 15 Minutes, rest as needed between sets. 3 Sets of: 10 Dumbbell Bench Press 15 One Arm Dumbbell Row Then, 1 Set of: MAX Dumbbell Bench Press MAX One Arm Dumbbell Row / Side * Choose a challenging weight for both exercises. Use benches and ballistic blocks to support yourself. Record the weight and max reps...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 12 Minute Time Cap. Record the score for Jackie under section A. Note the time you completed the 1,000m Row and record that under section B. A: Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups[Scale 1]: 1,000m Row 50 Thrusters (45/35) 30 Kneeling Barbell Pull-Ups [Scale 2]: 800m Row 30 Thrusters (35/25) 30 Ring Rows B: 1000m Row (Time) Max Effort 1000m Row Midline 12 Minute Time Cap. Metcon (Time) L-Sit TRIAD 3 Attempts at Max Effort: L-Sit on Parallettes Then, 3 Attempts at Max Effort: Hanging L-Sit Then, 3 Attempts at Max Effort: L-Sit on Rings * Score = Best attempt (time) from each variation added together. [Scale 1]: Tuck Knees for all 3 L-Sit variations. [Scale 2]: Tuck Hold on Boxes Hang Hold Ring Support HoldRead more

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