Albany CrossFit – Albany CrossFit: WOD – (Be)tter Skills Practice Metcon (No Measure) On the Minute x 9 Minute 1: 6 Scap Pull-Ups + 6 Scap Push Ups Minute 2: 4 Windmills / Side* Minute 3: :40 of Wall Walks ** Repeat * You Choose the weight. [Scale 1&2]: No Change Workout of the Day Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 400m Row 11 Power Snatches (95/65) 17 Pull-Ups 13 Power Cleans (95/65) [Scale 1]: 20 Minute AMRAP of: 400m Row 11 Power Snatches (75/55) 12 Pull-Ups 13 Power Cleans (75/55) [Scale 2]: 20 Minute AMRAP of: 200m Row 11 Power Snatches (55/35) 12 Ring Rows 13 Power Cleans (55/35) U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 25 Minute Time Cap. Metcon (Time) 5 Rounds of: 15 Dumbbell Thrusters (50/35 per hand) 50 Double Unders 3 Rope Climbs (15′) [Scale 1]: 5 Rounds of: 15 Dumbbell Thrusters (35/25 per hand) 35 Double Unders 3 Rope Climbs (10′) [Scale 2]: 5 Rounds of: 10 Dumbbell Thrusters (25/15 per hand) 50 Single Unders 3 Rope Get-Ups After Party 12 Minute Time Cap. Metcon (Time) 150m Row * Rest :10 250m Row * Rest :20 350m Row * Rest :30 500m Row * Rest :30 350m Row * Rest :20 250m Row * Rest :10 150m Row * Subtract 2 Minutes from total time = your score. [Scale 1]: No Change [Scale 2]: 100m Row * Rest :10 200m Row * Rest :20 300m Row * Rest :30 400m Row * Rest :30 300m Row * Rest :20...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day Every 2 Minutes for 14 Minutes: 1 Split Jerk @ 80% 1rm, Climbing [Scale 1]: 1 Split Jerk @ 80% 1rm, Across [Scale 2]: 3 Split Jerk @ Moderate Weight Split Jerk (7 x 1 @ 80% 1rm, Climbing) After Party Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 3 Toes to Bar 3 Knees to Elbow 50′ Broad Jump 50′ Sprint * Add 3 reps to the toes to bar and knees to elbow each round. Land in a full squat, chest up each broad jump. Every 5 feet = 1 rep. [Scale 1]: No Change [Scale 2]: Straight Leg Raises Knee TucksRead more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Skills Practice Rowling (No Measure) 5 Frames – The goal is to stop exactly at 100m. – Full strokes only. – Once you stop you may not row again. – A body weight movement is designated after each Frame. – A strike on the last frame allows you to row again and replace a low score. – High score wins Workout of the Day Metcon (AMRAP – Reps) Tabata (:20 On, :10 Off), 8 Rounds of each exercise. Back Squat (95/65) * Rest 1 Minute L-Sit (Parallettes) * Rest 1 Minute Ring Rows * Rest 1 Minute Handstand Hold * Rest 1 Minute Calorie Row * For the L-Sit and Handstand Holds, count each second held as a rep. Handstand Holds are done free style away from the wall. For the Ring Rows, shoulders are under the pull up bar, body in...Read more

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Metcon (AMRAP – Reps) On the Minute x 10: ODD: 7-10 Chin Ups EVEN: 7-10 Ring Dips [Scale 1]: On the Minute x 10: ODD: 5-8 Chin Ups EVEN: 5-8 Matador Dips [Scale 2]: On the Minute x 10: ODD: 7-10 Kneeling Barbell Chin Up EVEN: 7-10 Ring Push Ups Workout of the Day 20 Minute Time Cap. Choose A, B, C, or D based on your CrossFit OPEN division. A: CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: 20 minutes B: CrossFit Games Open 17.1 Scaled (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches...Read more