Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (AMRAP – Reps) On the Minute x 10 for Quality: ODD: MAX Set of Double Unders EVEN: 8 Renegade Rows / Side* * You choose the weight. * Record the best set of double unders (put row weight in the comments). [Scale 1]: No Change [Scale 2]: Max Single Unders or Double Under Attempts Workout of the Day Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups[Scale 1]: 20 Minute AMRAP of: 400m Run Max Rep Chin Ups [Scale 2]: 20 Minute AMRAP of: 400m Run 20 Barbell Pull-UpsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Workout of the Day Every 2:30 x 5: 3 Snatches @ 80% 1RM, Climbing [Scale 1]: 3 Snatches @ 80% 1RM, Across [Scale 2]: 3 Hang Snatches @ Weight that allows you to catch in the squat. Snatch (3,3,3,3,3 @ 80% 1RM, Climbing) After Party Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 21 Wall Balls (30/20) 15 Toes To Bar 9 Burpee Push-Ups [Scale 1]: Wall Ball (20/10) [Scale 2]: Wall Ball (14/10) Knee TucksRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On the Minute x 10 for Quality: ODD – :10 Chin Over The Bar HOLD EVEN – 10 Kettlebell Sumo Deadlift High Pull (70/53) * Increase by :5 for the HOLD and 5 reps on the SDHP each round. [Scale 1]: * Increase by :2 for the HOLD and 2 reps on the SDHP each round. Kettlebell Weight (53/35) [Scale 2]: * Increase by :5 for the HOLD and 2 reps on the SDHP each round. Kettlebell Weight (45/30) Workout of the Day * 10 Minute Time Cap Metcon (Time) 15 Thrusters (135/95) 21 Russian Kettlebell Swing (70/53) 12 Thrusters (135/95) 15 Russian Kettlebell Swing (70/53) 9 Thrusters (135/95) 9 Russian Kettlebell Swing (70/53) [Scale 1]: Thrusters (115/75) Kettlebell (53/35) [Scale 2]: Thrusters (75/45) Kettlebell (45/30)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * 10 Minute Time Cap Metcon (Time) 30 Rope Climbs (’15) [Scale 1]: 30 Rope Climbs (10′) [Scale 2]: 20 Rope Get-Ups 20 Rope Knee Ups 20 Rope Stands Workout of the Day 2016 Regional Event 4 (Time) 4 Rounds of: 28 Alternating Pistols 15 Power Cleans (115/80) [Scale 1]: 4 Rounds of: 20 Alternating Pistols 15 Power Cleans (115/80) [Scale 2]: 4 Rounds of: 14 Alternating Scaled Pistols 10 Power Cleans (75/80)Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 35 Minute Time Cap U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia. Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“ Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara. Metcon (Time) 800m Run with a 25/15 lbs. Plate Then, 14 Rounds of: 5 Strict Pull-Ups 4 Burpee Box Jumps (24/20) 3 Cleans (185/125) Then, 800m Run with a...Read more