Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :30 Double KB Fr. Dip and Drives Rest :15 :30 Double KB Fr. Lunges* Rest :15 * Alternate legs on the lunges, choose a weight that allows :30 of movement. Strength Every 3 Mins. for 21...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 10 Mins. for Practice: 100′ Handstand Walk 10 Strict Ring Dips 1 Rope Climb (20′) [Scale 1]: 50′ Handstand Walk, Attempts, 20 Inverted Shoulder Taps, 10 Lateral Walk Steps / Side 10 Strict Matador Dips 1 Rope Climb (10...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Warm-Up World’s Greatest Stretch x 3 / Side Skills Practice Kettlebell Swings – Russian – American Rowing Lecture: Community / Social Media Workout of the Day 10 Minute Time Cap. 2k Row (Time) Max Effort 2k Row[Scale 1]: 1,600m Row [Scale 2]: 1,200m RowRead More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) Tabata for Quality (:20 on, :10 off x 12) Squat Therapy Hanging L-Sit Contralateral Inchworm Conditioning Metcon (AMRAP – Reps) 10 – 1 Min. Rounds of: 25 Air Squats Max Clean and Jerks (155/105) * Rest 2 Mins. [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning This WOD could take longer than the 1 hour class time, plan schedules accordingly. [Scale 1]: Aim for a 40 to 50 minutes work time. [Scale 2]: Aim for a 30 to 40 minutes work time. A: Metcon (Time) 15,000m Run [Scale 1]:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 2018 ACF OPEN WOD 4 – Classico (AMRAP – Reps) 3 Rounds, On the Minute: Minute 1: Kettlebell Deadlifts (70/53 per hand) Minute 2: Handstand Push-Ups* Minute 3: Power Cleans (135/95) Minute 4: Ring Dips Minute 5: Calorie Bike Minute 6: REST *...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Tabata 6.0 (:20 On, :10 Off) * Perform 16 rounds of each couplet alternating movements. Couplet 1: Wall Balls (20/14) Chin Ups Couplet 2: Calorie Bike Grasshoppers Couplet 3: One Arm Kettlebell Swings (45/30)* 3-Point Push-Ups* * Alternate hands...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets: (:20 On, :10 Off) Forearm Plank Overhead Squat (Bar) V, Tuck, or Sit-Ups Good Mornings (Bar) Toes to Bar Hand Release Push-Ups [Scaling]: Use a light bar or PVC Pipe Straight Leg Raises or Knee Tucks Segmented...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :20 Scap Pull-Ups Rest :10 :20 Alternating Reverse Lunges in Place Rest :10 Then, 3 Sets of: :30 Kip Swing Practice Rest :15 :30 Alternating Jumping Lunges Rest :15 Conditioning 20 Min. Time Cap. Erin (Time)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 8 Min. AMRAP: 50′ Double Farmers Carry 10 Alternating Pistols 50′ Double KB FR. Carry 20 Grasshoppers * You choose the weight. [Scaling]: Bottoms Up Pistols, Pistols off or to a box, Pistols holding rig. Strength 12 minutes to...Read More