Albany CrossFit – Albany CrossFit: WOD – (Be)tter Workout of the Day 35 Minute Time Cap. On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# /...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter Skills Practice Metcon (No Measure) 16 Tabata (:20 On/:10 Off) Rounds of: Handstand Hold Hang Right Side Plank (on Forearms) Left Side Plank (on Forearms) * Alternate Exercises each round. [Scale 1]: No Change [Scale 2]: Wall Walk to Handstand Hold or Hold a Plate Overhead Hang...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 3 Minutes for 5 Sets: 5 Bench Press @ Body Weight, Across * 5 Second Eccentric (Lowering) on each rep. [Scale 1]: 5 Bench Press @ 75% Body Weight, Across [Scale 2]: 5 Bench Press @ 50% Body Weight, Across * Or...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2:30 x 10: Sets 1 & 2: 5 Front Squats @ 80% 1rm, ACROSS Sets 3,4,5: 3 Front Squats @ 85% 1rm, ACROSS Sets 6,7,8,9,10: 1 Front Squat @ 90% 1rm, CLIMBING [Scale 1]: No Change [Scale 2]: If you have no...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter Strength On the Minute x 8 for QUALITY: ODD: MAX Unbroken Handstand Push-Ups EVEN: Overhead Squats (135/95)* * The number of Handstand Push-Ups dictates the number of OHS. If you do 10 Unbroken HSPU then do 10 Overhead Squats. Match Number in OHS 135/95 [Scale 1]: HSPU...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Strength Every 2 Minutes x 7: 3 Hang Power Cleans @ 80% 1rm, Climbing [Scale 1]: 3 Hang Power Cleans @ 80% 1rm, Across [Scale 2]: 3 Hang Power Cleans @ Moderate Weight Hang Power Clean (7 x 3 @ 80% 1rm, Climbing) Workout...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 25 Minute Time Cap. Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats[Scale 1]: No Change [Scale 2]: 75 Barbell Pull-Ups 75 Segmented Push-Ups 75 AB Mat Sit-Ups 75 Air Squats After Party Metcon (AMRAP –...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 50 Minute Time Cap. Emily (Time) 10 Rounds of: 30 Double Unders 15 Pull-Ups 30 Air Squats 100m Sprint * Rest 2 Minutes Between Rounds [Scale 1]: Scale to 8 Rounds. If you have completed the 8th round by the...Read More
Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day 25 Minute Time Cap. RX = Takes you 8 minutes or less to run 1 mile. Scale 1 = Takes you 8-10 minutes to complete 1 mile. Scale 2 = Takes you more than 10 minutes to complete 1 mile...Read More
