Call Us: (518) 459.4444

9
Jun

Saturday 061017

Announcements

Weekend Schedule Changes:
1. FRIDAY (6/9): The noon will be the last class of the day. We will see you all at 5:45pm for Friday Night Fights!

2. SATURDAY (6/10): OCR Class is canceled this weekend. Good luck in Tuxedo, NY at the Spartan Sprint race everyone!

3. SAT (6/10) & SUN (6/11): The double will be unavailable for OPEN gym use both days because we are hosting a RockTape seminar.

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

View Public Whiteboard

Skills Practice

Metcon (No Measure)

The CrossFit Warm-Up,

3 Sets for Quality of:

:30 Sampson Stretch / Side

10 Overhead Squats *

10 Sit Ups

10 Good Mornings *

10 Chin Ups or Supine Ring Rows

10 Ring Dips or Push Ups

* Start with PVC and progress to a barbell for sets 2 & 3

Workout of the Day

* 25 Minute Time Cap

The Filthy Fifty (Time)

50 Box Jumps (24/20)

50 Pull-Ups

50 Kettlebell Swings (35/26)

50 Walking Lunge Steps

50 Knee To Elbows

50 Push Press (45/35)

50 Hip Extensions

50 Wall Balls (20/14)

50 Burpees

50 Double Unders

[Scale 1]:

No Change

[Scale 2]:

30 Reps of each exercise

Wall Ball (14/10)

Ring Rows

Kettlebell Swing (No Change)

Walking Lunges (No Change)

Knee Tucks

Push Press No Change

Good Mornings (45/35)

Wall Balls (14/10)

Burpees

Single Unders

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