Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Complete A in 7 Minutes Complete B in 5 Minutes Complete C in 3 Minutes * Take the barbell from the floor for each attempt. A: Push Press (3-Rep Max) B: Push Press (2-Rep Max) C: Push Press (1-Rep Max) Workout of the Day Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 250m Row 10 Push Press (155/105) 20 GHD Sit-Ups [Scale 1]: 15 Minute AMRAP of: 250m Row 10 Push Press (115/75) 20 V-Ups [Scale 2]: 15 Minute AMRAP of: 250m Row 10 Push Press (65/45) 20 AB Mat Sit-UpsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day Choose a style of Deadlift, A or B. Every 2:30 Minutes x 5: 5 Sumo or Regular Deadlifts @ 80% 1rm, Climbing [Scale 1]: 5 Sumo or Regular Deadlifts @ 80% 1rm, Across [Scale 2]: 5 Sumo or Regular Deadlifts @ Moderate Weight A: Sumo Deadlift (5 x 5 @ 80% 1rm, Climbing) B: Deadlift (5 x 5 @ 80% 1rm, Climbing) After Party Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP of: 5 Burpees to 6″ Target 5 Burpee Push-Ups 5 Burpee Pull-Ups 5 Burpee Broad Jumps [Scale 1]: No Change [Scale 2]: 5 Minute AMRAP of: 5 Burpees to 6″ Target 5 Burpee Push-Ups 5 Ring Rows 5 Burpee Broad JumpsRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Find a 5-Rep Max Strict Press in 10 Minutes, then find a 5-Rep Max Pendlay Row in 10 Minutes. A: Strict Press (5-Rep Max) B: Pendlay Row (5-Rep Max) Workout of the Day Metcon (AMRAP – Reps) Repeat x 3, 3 Minute AMRAP of: 50 Double Unders Max Alternating Pistols in the remaining time. * Rest 1 Minute * Score is Total Pistols [Scale 1]: 35 Double Unders Max Alternating Pistols in the remaining time. [Scale 2]: 75 Single Unders Max Alternating Scaled Pistols in the remaining time.Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 30 Minute Time Cap. Coffland (Time) Hang from a Pull-Up Bar for 6 Minutes. Each time you drop from the bar, perform: 800m Row 30 Push Ups [Scale 1]: Hang from a Pull-Up Bar for 6 Minutes. Each time you drop from the bar, perform: 800m Row 20 Push Ups [Scale 2]: Hang from a Pull-Up Bar for 4 Minutes. Each time you drop from the bar, perform: 400m Row 15 Segmented Push Ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 12 Minute Time Cap. Metcon (Time) 42-30-18 of: Wall Balls (20/14) GHD Sit-Ups [Scale 1]: 42-30-18 of: Wall Balls (20/14) V-Ups [Scale 2]: 42-30-18 of: Wall Balls (14/10) AB Mat Sit-Ups After Party Metcon (10 Rounds for distance) 10 Rounds of: 1 Minute Max Distance Row 1 Minute Rest [Scale 1 & 2]: No ChangeRead more