WOD

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Complete a Set Every 2 Minutes: Sets 1, 2 and 3: 3 Sumo Deadlifts @ 275/185 Sets 4, 5 and 6: 2 Sumo Deadlifts @ 305/205 Sets 7, 8 and 9: 1 Sumo Deadlift @ 335/225 * Use a Double Overhand Grip for all Sets/Reps. [Scale 1]: 3 x 3 @ 245/165 3 x 2 @ 275/185 3 x 1 @ 305/205 [Scale 2]: 3 x 3 @ 205/145 3 x 2 @ 225/155 3 x 1 @ 245/165 A: Sumo Deadlift (3 x 3 @ 275/185) B: Sumo Deadlift (3 x 2 @ 305/205) C: Sumo Deadlift (3 x 1 @ 335/225) Workout of the Day Metcon (AMRAP – Reps) 10 Minute AMRAP of: 3 Burpee Box Jump Overs (24/20) 3 Deadlifts (225/155) 6 Burpee Box Jump Overs 6 Deadlifts 9 Burpee Box Jump Overs 9 Deadlifts * Continue adding...
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 25 Minute Time Cap. * Record the total team time, note individual scores in the comments. Team Jackie (Time) Complete in Teams of 2, 2,000m Row 100 Dumbbell Thrusters (35/20 per hand) 60 Chest to Bar Pull-Ups [Scale 1]: 2,000m Row 100 Dumbbell Thrusters (25/15 per hand) 60 Pull-Ups [Scale 2]: 2,000m Row 50 Dumbbell Thrusters (20/12 per hand) 60 Ring Rows After Party Tabata Ring Holds (8 Rounds for time) Tabata (:20 On, :10 Off – 8 Rounds) Ring Support HOLD Bottom of Dip HOLD [Scaling Suggestions]: [Scale 1]: Same as RX, or mix & match RX & Scale 2. [Scale 2]: Top of Ring Push-Up HOLD Bottom of Ring Push-Up HOLD
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Build to a new 1rm in 20 Minutes. Back Squat (1-Rep MAX) Workout of the Day 10 Minute Time Cap. Annie (Time) 50-40-30-20-10 Double-unders Sit-ups[Scale 1]: 35-28-21-14-7 Double Unders 50-40-30-20-10 Sit-Ups [Scale 2]: 40-30-20-10-5 Single Unders AB Mat Sit-Ups
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Complete a Set Every 2 Minutes: Sets 1, 2 and 3: 3 High Hang Snatches @ 135/95, Across Sets 4, 5 and 6: 2 Hang (from the knees) Snatches @ 155/105, Across Sets 7, 8, 9, 10 and 11: 1 Snatch @ 165/115, Climbing [Scale 1]: 3 High Hang Snatch @ 115/75, Across 2 Hang Snatch @ 125/85, Across 1 Snatch @ 135/95, Climbing [Scale 2]: 3 High Hang Snatch @ 65/45, Across 2 Hang Snatch @ 75/55, Across 1 Snatch @ 95/65, Climbing A: High-Hang Snatch (3 x 3 @ 135/95, Across) B: Hang Snatch (3 x 2 @ 155/105, Across (From the Knees)) C: Snatch (5 x 1 @ 165/115, Climbing) Workout of the Day 15 Minute Time Cap. Metcon (Time) 21-15-9 of: Single Arm Dumbbell Snatches (50/35) Bar Muscle Ups [Scale 1]: 21-15-9 of: Single Arm Dumbbell Snatches...
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Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day Metcon (AMRAP – Reps) 5 Rounds of: 1 Minute MAX: Calorie Bike 1 Minute MAX: Burpees 1 Minute MAX: Handstand Walk** 1 Minute MAX: Farmer’s Carry** (70/53 per hand) * Rest 1 Minute ** Every 25 ft traveled = 1 rep. [Scale 1]: Handstand Walk Attempts Carry Weight (53/45) [Scale 2]: Straight Legged Bear Crawl Try to get as inverted as possible. Carry Weight (45/35)
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