Albany CrossFit – Albany CrossFit: WOD – (Be)tter 12 Days of Albany CrossFit (Christmas) (Time) 12 Rounds of: 100m Row 2 Pistols 3 Power Cleans (135/95) 4 Burpees Over bar 5 Toes 2 Bar 6 Wall Balls (24/20) 7 Pull Ups 8 Kettlebell Snatch (53/35) (4 Left/Right) 9 Push Ups 10 (Total) Alternating Lunges 11Deadlifts...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Barbell technique practice. Strength 30 Min. Time Cap. Rest 2:30 to 3 mins. between sets. The Bear Complex (Weight) Without stopping or dropping the bar, complete the following sequence, seven times: Power Clean; Front Squat; Push Press (have bar land behind head,...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Tabata 8.0 (:20 On, :10 Off) * Perform 24 rounds of each triplet alternating movements. Triplet 1: Calorie Bike Wall Balls (20/14) Pull-Ups Rest 5 Mins. Triplet 2: Burpees Kettlebell Swings (53/35) V-, Tuck, or AB Mat Sit-Ups [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Rounds of: :30 KB Front Rack Hold :60 Weighted Plank (Straight Arms) [Scaling]: You choose the weights. Go heavy enough to hold unbroken Conditioning 30 Min. Time Cap. Metcon (5 Rounds for time) 5 Rounds, each for time,...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Mins. for Quality: 300m Row 20 Russian Twist w/ Wall Ball 10 Alternating Pistols [Scaling]: You choose the weight. Choose a pistol scale that has the non-squatting leg straight in front of you: rig assisted, to a box,...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Rounds for Quality: :20 Hanging L-Sit Hold Rest :10 :20 Handstand Hold Rest :10 :20 Toes to Bar Rest :10 :20 Handstand Push-Ups Rest :10 [Scaling]: Knee Tuck Hold or Active Hang Wall Walk to HS Hold Straight...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Min. for Quality of: 150m Row (Supine Grip) 10 Mixed Weighted Lunges (One Arm OH, Other Arm Fr.)* 150m Row (Supine Grip) 50’ Crab Walk * Switch Arm positions after 5 reps. [Scaling]: You choose the weight. Conditioning...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Min. AMRAP of: 250m Row 25’ Weighted Bear Crawl (Forward) 25’ Weighted Bear Crawl (Reverse) [Scaling]: You choose the weight! Strength Every 3 Mins. Complete x 5: 5 Regular or Sumo Deadlifts @ 75% 1rm, Climbing [Scale 1]:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Min. Max Distance Row :90 Kettlebell Snatches (Right) :90 Kettlebell Snatches (Left) 2 Min. Max Distance Row :60 Kettlebell Snatch (Right) :60 Kettlebell Snatch (Left) 1 Min. Max Distance Row :30 Kettlebell Snatch (Right) :30 Kettlebell Snatch (Left)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 2, 35 Min. AMRAP of: 500m Row 25 Synchronized Plate Ground to Overhead (45/35) 50 V- or Tuck-Ups 500m Row 25 Synchronized Burpees to Plate (45/35) 50 Russian Twist (20 Wall Ball for both...Read More