Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) For Quality Every :45 x 2 of: Set 1: Contralateral Inchworms (Hands and Feet both moving) Set 2: CrossOver Step Up (Right Side on Ballistic Block) Set 3: CrossOver Step Up (Left Side on Ballistic Block) Set 4: Kneeling...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 (AMRAP – Reps) 12 Minutes for Quality: 1 Rope Climb (20’) 3 Turkish Get Ups / Side * Score how many rope climbs completed. [Scale 1]: 1 Rope Climb (15’) 3 Turkish Get Up / Side (Up to hip bridge only...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Hansen (Time) 5 Rounds of: 30 Kettlebell Swings (70/53) 30 Burpees 30 GHD Sit Ups [Scale 1]: 4 Rounds of: 30 Kettlebell Swings (53/35) 30 Burpees 30 V-Ups [Scale 2]: 4 Rounds of: 20 Kettlebell Swings (35/26) 20 Burpees 20 AB Mat Sit...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On the Minute x 10: Odd: 1-3 Legless Rope Climbs (15’) Even: 50’ Handstand Walk * Record climb height for challenge. [Scale 1]: 15’ Rope Climb 25’ HS Walk [Scale 2]: 10’ Rope Climb or 3-5 Get-Ups 50’ Bear...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning Metcon (AMRAP – Reps) Tabata! 3.0 (:20 On / :10 Off) * Perform 16 rounds of each couplet alternating movements. Couplet 1: Air Squats Medicine Ball Slam (30/20) Couplet 2: Push-Ups Medicine Ball Russian Twist (30/20) Couplet 3: Straight Leg Raises Medicine Ball...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 15 Minute Time Cap. Metcon (Time) 15-12-9-6-3 of: Dumbbell Hang Clean & Jerks (50/35 per hand) Weighted Strict Pull-Ups* * Use one of the dumbbells hooked between your feet for the WT. Pull-Ups. Keep it strict. Kipping does not count as RX. [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Conditioning 20 Minute Time Cap. Metcon (4 Rounds for time) In Teams of 2, 4 Rounds each for time of: 1 Mile (1.6 Kilometers) Bike *Rest while your partner bikes. * Score is your combined times for each round. Example Partner 1 finishes round...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Build to a 5-Rep MAX in 20 Minutes. Bench Press (5-Rep MAX) Conditioning 8 Minute Time Cap. Metcon (Time) 42-30-18 of: Dumbbell Floor Press * (50/35 per hand) Renegade Row (50/35 per hand) * On the Floor Press both arms start extended, but...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2:30 x 5 of: 3 Hang Power Snatch @ 70% 1rm, Climbing [Scale 1]: 3 Hang Power Snatch @ 70% 1rm, Across [Scale 2]: 3 Hang Power Snatch @ Build up to 70% or use a challenging weight across. Hang Power Snatch...Read More