Call Us: (518) 459.4444

29
Jan

Saturday 013016

Announcements

This Saturday (1/30) is Bring a Friend Day!
Share your WOD experience with a loved one during any class on the schedule!

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard

Strength

12 Minute EMOM of:

ODD: 3 Front Rack Lunges / Side @ Body Weight

Even: :20 Hollow Rock + :20 Superman Rock

ODD:: Front Rack Lunge (6 x 3 / Side @ Body Weight)

EVEN:: Hollow Rock + Superman Rock

:20 + :20, Record All Reps.

Workout of the Day

Snarf (AMRAP – Reps)

On a 8 Minute Running Clock, 1 Minute of MAX Reps for each movement:

Squats

Push-ups

Box Jumps (20)

Pull-Ups

Inverted Burpees

Wall Balls (20/14)

Burpees

Double Unders

[Scaling Suggestions]:

[Scale 1]:

Same as RX

[Scale 2]:

Squats

Push-Ups

Box Jumps (18/12)

Barbell Pull-ups

Squat Thrust

Wall Balls (14/10)

Burpees

Double Unders or Attempts

Leave a Reply