Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day Happy Thanksgiving!! Thanksgiving Gone Bad 2.0 (AMRAP – Reps) In Teams of 2, 3 Rounds, On the Minute of: MAX Dumbbell Thrusters (50/35 per hand) MAX Pull-Ups MAX Double Unders MAX Power Snatches (75/55) MAX Calorie Bike * Perform as many reps as possible for each movement within the minute round before your partner takes over and continues for another minute at the same exercise. [Scale 1]: Dumbbell (40/30 per hand) Barbell (65/45) [Scale 2]: Dumbbell (25/15 Barbell (55/35) Single Unders Row instead of Bike Ring RowsRead more

Announcements Thanksgiving Schedule: Wednesday: 6:00pm is last class of the day. Thursday: 10:00am Class Only. Open Gym 8:00am to Noon. Friday: 6:30am, Noon, 5:00pm classes only. Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2 Minutes for 12 Minutes: Sets 1, 2, & 3: 6 Sumo Deadlift @ 80% 1rm, Across Sets 4 & 5: 4 Sumo Deadlift @ 85% 1rm, Across Set 6: 2 Sumo Deadlift @ 90% 1rm Sumo Deadlift (3 x 6 @ 80% 1rm, Across) Sumo Deadlift (2 x 4 @ 85% 1rm, Across) Sumo Deadlift (1 x 2 @ 90% 1rm) Workout of the Day Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 5 Sumo Deadlift High Pulls (115/75) 5 Strict Handstand Push-Ups [Scale 1]: 7 Minute AMRAP of: 5 Sumo Deadlift High Pulls (95/65) 3 Strict Handstand Push-Ups [Scale 2]: 7 Minute AMRAP of: 5 Sumo Deadlift High Pulls (55/35)...Read more

Announcements Thanksgiving Schedule: Wednesday: 6:00pm is last class of the day. Thursday: 10:00am Class Only. Open Gym 8:00am to Noon. Friday: 6:30am, Noon, 5:00pm classes only. Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2 Minutes for 10 Minutes: 3 Front Squats @ 80% 1rm, Climbing [Scale 1]: 3 Front Squats @ 80% 1rm, Across [Scale 2]: 3 Front Squats @ Moderate Weight Front Squat (5 x 3 @ 80% 1rm, Climbing) Workout of the Day 12 Minute Time Cap Metcon (Time) 400m Row 100m Farmers Carry (70/55 per hand) 800m Row 100m Farmers Carry (70/55 per hand) 400m Row [Scale 1]: Distances – No Change Weight (50/35 per hand) [Scale 2]: 300m Row 100m Farmers Carry (35/20 per hand) 600m Row 100m Farmers Carry (35/20 per hand) 300m RowRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 2:30 x 9: Set 1: 10 Power Clean @ 60-65% 1rm Set 2: 5 Power Clean @ 70-75% 1rm Set 3: 3 Power Clean @ 80-85% 1rm Sets 4,5, & 6: 1 Power Clean @ 90-95% 1rm, Climbing Set 7: 3 Power Clean @ 80-85% 1rm Set 8: 5 Power Clean @ 70-75% 1rm Set 9: 10 Power Clean @ 60-65% 1rm * When you set a new 1-Rep MAX on Sets 4,5, or 6 recalculate %s for Sets 7,8, and 9. [Scale 1]: No Change [Scale 2]: Use moderate weights that allow good technique. Power Clean (2 x 10 @ 60-65% 1rm) Power Clean (2 x 5 @ 70-75% 1rm) Power Clean (2 x 3 @ 80-85% 1rm) Power Clean (3 x 1 @ 90-95% 1rm, Climbing) After Party Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP of:...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Skills Practice Boxer Pose Progression (No Measure) 3 x 5 for Quality of: Boxer Pose Progression Hold Boxer Pose Pull To Sternum Pull Through Press / Jump Up Negative Lower Down Back To Sternum Hold Boxer Pose * Hold each position for :3 Seconds, rest as needed between sets. Workout of the Day 25 Minute Time Cap. Metcon (Time) 60 Sit-Ups 50 Toes to Bar 40 GHD Sit-Ups 30 Pull-Ups 20 Strict Pull-Ups 10 Bar Muscle Ups [Scale 1]: 40 Sit-Ups 30 Toes to Bar 30 V-Ups 20 Pull-Ups 10 Strict Pull-Ups 5 Bar Muscle Ups [Scale 2]: 50 Sit-Ups 40 Knee Tucks 30 Pike Sit-Ups 30 Kneeling Barbell Pull-Ups 20 Ring Rows 10 Ring Muscle Up TransitionsRead more