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

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 18 Minute Time Cap. Metcon (Time) 3 Rounds of: 100ft Walking Lunges 50 Air Squats 50 Hip Extensions [Scale 1]: 3 Rounds of: 100ft Walking Lunges 50 Air Squats 50 Russian Kettlebell Swings (70/53) [Scale 2]: 3 Rounds of: 50ft Walking Lunges 30 Air Squats 30 Russian Kettlebell Swings (53/35) After Party Metcon (AMRAP – Reps) 8 Minute AMRAP for Quality: 50’ Handstand Walk MAX Effort Handstand Hold * Every 5 feet and every :5 counts as a rep. [Scale 1]: Handstand Walk Attempts MAX Effort Handstand Hold [Scale 2]: Bear Crawl Walk Walk to Handstand HoldRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day A: Every 2 Minutes x 5: 1 Snatch @ 80% 1rm, Climbing [Scale 1]: 1 Snatch @ 80% 1rm, Across [Scale 2]: 1 Hang Snatch @ Moderate Weight ———————————————- B: Every 2 Minutes x 5: 1 Clean & Jerk @ 80% 1rm, Climbing [Scale 1]: 1 Clean & Jerk @ 80% 1rm, Across [Scale 2]: 1 Hang Clean & Jerk @ Moderate Weight A: Snatch (5 x 1 @ 80% 1rm, Climbing) B: Clean and Jerk (5 x 1 @ 80% 1rm, Climbing) After Party 5 Minute Time Cap. Dumbbell Grace (Time) 30 Dumbbell Clean & Jerks (50/35 per hand) * Dumbbells must touch the ground between reps. [Scale 1]: Weight (40/30 per hand) [Scale 2]: Weight (35/20 per hand)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day MERRY CHRISTMAS!!! The gym may be closed today, but that doesn’t mean you don’t alway have the gift of burpees with you! Open presents for time, then share this one with the family! 100 Burpees (Time) 100 Burpees!Read more