Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Metcon (AMRAP – Rounds and Reps) In teams of two complete: 8 Minute AMRAP of: MAX Calorie Bike * Count every 50 Calories as a “round.” REST 1 Minute 8 Minute AMRAP of: 60 Kettlebell Swings (53/35) 60 Wall Balls (20/14) REST 1 Minute 8 Minute...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Glute Bridge Pendlay Row Conditioning 18 Minute Time Cap. Metcon (Time) 3 Rounds of: 60 Air Squats 30 Knees to Elbow 30 Ring Push-Ups* * R. Push-Up Standards: The rings should be fist width off the ground and remain directly under the Pull-Up bar. [Scale 1]:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength 15 Minutes to build to a heavy weight of the Power Snatch complex. Power Snatch + Hang Power Snatch 1 Power Snatch + 1 Hang Power Snatch Conditioning CrossFit Games Open 11.1 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75#...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning 30 Minute Time Cap. The Lyon (Dave Lyon) (5 Rounds for time) 5 Rounds, Each for Time of: 7 Squat Cleans (165/110) 7 Shoulder to Overhead (165/110) 7 Burpee Chest to Bar Pull-Ups * Rest 2 Minutes between rounds. ** Use a Pull-Up bar 6″ above...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 Strength 15 Minute Time Cap. Kettlebell Tune Up 5 Sets of: 10 Kettlebell Deadlifts (70/53 per hand) 10 Russian Swings (70/53) 10 American Swings (70/53) 50′ Mixed Carry (53/35 per hand) * Record the heaviest weight you can complete all sets with. For the mixed carries, switch...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength Every 3 Minutes for 15 Minutes: 5 Bench Press @ 70% 1rm, Climbing 10 Chin Ups * Record best Bench Press weight under section A. On the last set complete MAX Chin-Ups in the remaining time. Record this score under section B. [Scale 1]: 5 Bench...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Skills Practice Find a Max Height Box Jump in 10 Minutes. Max Height Box Jump (Distance) Measured in inches. Stepping into the jump is legal. Conditioning 15 Minute Time Cap. Record the score for Christine under section A. Record your best 500m time of the workout under...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning Metcon (AMRAP – Reps) Tabata! (:20 On, :10 Off) * Perform 16 rounds of each couplet alternating movements. Couplet 1: Wall Balls (20/14) Ring Rows * RX = Rings under the pull-up bar, legs straight. Couplet 2: Double Unders Grasshoppers Couplet 3: Kettlebell Swings (53/35) Push-Ups...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter Conditioning ACF OPEN Competitors: email scores TOTAL REPS completed to [email protected] by 8:00pm WEDNESDAY, JANUARY 24th. 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)...Read More