Crossfit Albuquerque Blog
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What we do at CrossFit Albuquerque is give you the coaching, expertise, and motivation to reach a level of fitness you never thought possible. No matter where you are starting from, our program will take you where you want to go.
Crossfit Albuquerque Blog
1M ago
CrossFit Albuquerque – Open Gym
View Public Whiteboard
Warm-up
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
Weightlifting
E3Mx5 Sets:
Front Squat x 7 reps
Increase 5-10lbs from last week.
*Using 31×1 Tempo*
Front Squat Metcon (AMRAP – Reps)
5 Sets:
2 MIN AMRAP:
4 Wall Walks
Max calorie row, in remaining time…
Rest 1 Min, then repeat
RX+ 6 wall walks
RX – as written
Scaled L1 – 2-3 wall walks
Scaled L2 – 1-2 wall walks
Scaled L3- coach directed
The post Open Gym – Mon, Mar 4 appeared first on Crossfit Albuquerque ..read more
Crossfit Albuquerque Blog
1M ago
CrossFit Albuquerque – Home Workouts
View Public Whiteboard
Warm-up
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
Weightlifting
E3Mx5 Sets:
Front Squat x 7 reps
Increase 5-10lbs from last week.
*Using 31×1 Tempo*
Front Squat Metcon (AMRAP – Reps)
5 Sets:
2 MIN AMRAP:
4 Wall Walks
Max calorie row, in remaining time…
Rest 1 Min, then repeat
RX+ 6 wall walks
RX – as written
Scaled L1 – 2-3 wall walks
Scaled L2 – 1-2 wall walks
Scaled L3- coach directed
The post Home Workouts – Mon, Mar 4 appeared first on Crossfit Albuquerque ..read more
Crossfit Albuquerque Blog
1M ago
CrossFit Albuquerque – CrossFit Warm-up
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
Weightlifting
E3Mx5 Sets:
Front Squat x 7 reps
Increase 5-10lbs from last week.
*Using 31×1 Tempo*
Front Squat Metcon (AMRAP – Reps)
5 Sets:
2 MIN AMRAP:
4 Wall Walks
Max calorie row, in remaining time…
Rest 1 Min, then repeat
RX+ 6 wall walks
RX – as written
Scaled L1 – 2-3 wall walks
Scaled L2 – 1-2 wall walks
Scaled L3- coach directed
The post CrossFit – Mon, Mar 4 appeared first on Crossfit Albuquerque ..read more
Crossfit Albuquerque Blog
1M ago
CrossFit Albuquerque – CrossFit Warm-up
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
Metcon (AMRAP – Rounds and Reps)
SATURDAY SHRED!!!
PARTNER Leg Burner
With a Partner…
25 MIN AMRAP:
12-9-6 reps
Bike Calories
Goblet Squats
1:1 Rest/Rounds
*1 Rounds is 12-9-6 of each movement*
NOTE : Partner 1 completes 12-9-6 of each movement, and then switches with partner.
RX+ – 70/53lbs
RX – 53/44lbs
Scaled L1 – 44/35lbs
Scaled L2 – 35/26lbs
Scaled L3 – coach directed
The post CrossFit – Sat, Mar 2 appeared first on Crossfit Albuquerque ..read more
Crossfit Albuquerque Blog
1M ago
CrossFit Albuquerque – CrossFit Warm-up
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
Metcon (AMRAP – Rounds and Reps)
SATURDAY SHRED!!!
PARTNER PAIN SPLIT:
With a Partner…
25 MIN AMRAP:
TBD based on open workout
RX – 70/53lbs
Scaled L1 – 53/44lbs
Scaled L2 – 44/35lbs
Scaled L3 – coach directed
The post CrossFit – Sat, Mar 2 appeared first on Crossfit Albuquerque ..read more
Crossfit Albuquerque Blog
1M ago
CrossFit Albuquerque – Open Gym
View Public Whiteboard
Warm-up
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 35lb dumbbell
M: 50lb dumbbell
Time cap ..read more
Crossfit Albuquerque Blog
1M ago
CrossFit Albuquerque – Home Workouts
View Public Whiteboard
Warm-up
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 35lb dumbbell
M: 50lb dumbbell
Time ..read more
Crossfit Albuquerque Blog
1M ago
CrossFit Albuquerque – CrossFit Warm-up
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
The post CrossFit – Fri, Mar 1 appeared first on Crossfit Albuquerque ..read more
Crossfit Albuquerque Blog
1M ago
CrossFit Albuquerque – Open Gym
View Public Whiteboard
Warm-up
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
Weightlifting
E3Mx5 Sets:
(Athlete Choice)
Strict Press or Bench Press x 7 reps @ 50% of 1-RM
*Using 31×1 Tempo*
Bench Press Strict Press Metcon (No Measure)
Bodybuilding:
16 min EMOM:
Minute 1 : :30 sec handstand hold
Minute 2 : 1-3 Turkish Get ups with KB on Right
Minute 3 : 1-3 Turkish Get ups with KB on L
Minute 4 : 12 reps Dumbbell Biceps Curls
The post Open Gym – Thu, Feb 29 appeared first on Crossfit Albuquerque ..read more
Crossfit Albuquerque Blog
1M ago
CrossFit Albuquerque – Home Workouts
View Public Whiteboard
Warm-up
2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
Weightlifting
E3Mx5 Sets:
(Athlete Choice)
Strict Press or Bench Press x 7 reps @ 50% of 1-RM
*Using 31×1 Tempo*
Bench Press Strict Press Metcon (No Measure)
Bodybuilding:
16 min EMOM:
Minute 1 : :30 sec handstand hold
Minute 2 : 1-3 Turkish Get ups with KB on Right
Minute 3 : 1-3 Turkish Get ups with KB on L
Minute 4 : 12 reps Dumbbell Biceps Curls
The post Home Workouts – Thu, Feb 29 appeared first on Crossfit Albuquerque ..read more