Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On a Tabata Timer (:20 On, :10 Off x 8 Total Rounds) Max Height Wall Balls Hanging L-Sit Flutter Kicks * The goal is height and pushing hard through the legs, go light on the ball. Brace the ABs...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) 2 Rounds of: 1 Minute: Max Calorie Bike 1 Minute: Max Calorie Row 1 Minute: Max Double Unders 2 Rounds of: 2 Minute: 10/8 Calorie Bike + 10 Push-Ups 2 Minute: 10/8 Calorie Row + 10 Air Squats 2...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 8 Minutes for Quality of: 100m Run 30’ Handstand Walk 30’ Broad Jump (Land in Squat) [Scale 1]: 3 Handstand Walk Attempts [Scale 2]: 100m Run 30’ Bear Crawl (High Hips) 30’ Broad Jump (Land in Squat) Conditioning 25...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 1 Set of: 10 Behind the Neck Push Press (Snatch Grip) :30 Barbell Groin Stretch 10 Overhead Squats :30 Achilles Tendon Stretch 20 Overhead Lunges (Total) :30 Achilles Tendon Stretch 10 Overhead Squats :30 Barbell Groin Stretch 10 Behind...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 3 Sets of: :30 Barbell Shrugs :15 Rest :30 Barbell Rows :15 Rest :30 Barbell Good Mornings :15 Rest :30 Barbell Calf Raises :15 Rest * You choose the weight. Conditioning 12 Minute Time Cap. Fast and Heavy (Time)...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 4 Sets of: :30 KB Front Rack Hold :15 Rest :30 Wall Walks :15 Rest * You choose the weights, scale height of wall walk Strength Every 2:00 x 7 of: 3 Push Jerks @ 70% 1rm, Climbing [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On a Tabata Timer (:20 On, :10 Off) 4 Rounds of: Kip Swing Practice Dumbbell Snatches Then, 4 Rounds of: Dumbbell Good Morning Dumbbell Squat Hold Then, 4 Rounds of: Kip Swing Practice Dumbbell Cleans * You choose the...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) For Quality, 1 Min. Handstand Walk 1 Min. Squat Therapy 1 Min. Handstand Walk 3 Minutes: Calorie Row 1 Min. Handstand Walk 1 Min. Squat Therapy 1 Min. Handstand Walk [Scale 1]: Handstand Walk Attempts [Scale 2]: Wall Walk...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Teams of 3, 35 Minute AMRAP of: 150 Calorie Bike 75 Burpees 150 Calorie Row 75 Pull Ups 150 Wall Balls (20/14) * Every 5 Minutes Stop everything and run 200m together. Stay with your partners....Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 2 Sets of: :30 Alternating Dumbbell Muscle Snatches 2 Sets of: :30 Alternating Dumbbell Power Snatch 2 Sets of: :30 Alternating Dumbbell Squat Snatch * You choose the weight Strength A: 12 Minutes to build to a Challenging 3...Read More