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Friday 102414

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Russian Baby Maker (No Measure) Function & Sport 6×3: Front Squat Function WOD Whoopie Pie – Function (Time) 20-16-12-8-4 Kettlebell Swings (70/53) After each set, complete 2 Rounds: 5 P
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Thursday 102314

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Barbell Calf Smash (No Measure) Warm-up Metcon (No Measure) 10 Minute AMRAP for Quality of: 6 Overhead Squats (Slow) 6 Inchworms 10 Hollow Rocks or Raises 10 Superman Rocks or Raises Function & Spo
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Wednesday 102214

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Spiderman Lunge with Hamstring Stretch (No Measure) Function Strength 4×4: Front Squat Sport Strength 1×1: Snatch Grip Push Press 1×1: High-Hang Snatch Function WOD Lambada (Function) (Ti
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Tuesday 102114

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Foam Roll Lats (No Measure) Foam Roll Quads (No Measure) Function & Sport Sport EMOM (20 Rounds for time) Every Minute on the Minute for 20 Minutes: Odd: 15-20 Calorie Row Even: 10-15 Ring Dips Inj
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Monday 102014

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 2×10: Squat Therapy (No Measure) Function & Sport Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats Injury Prevention Full Bod
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Sunday 101914

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×15: Squat to Stand (No Measure) 1×12: Groiners (No Measure) Function WOD Big Mama 2.0 (Function) (Time) Athlete’s Choice: 20, 35 or 40 Rounds of: 1 Strict Press 2 Goblet Squats (70/53)
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Saturday 101814

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep LAX Ball Pec Smash (No Measure) Skills Metcon (No Measure) Muscle Ups Skills NOT for time: Function: 5 Strict Pull-Ups or Tough Ring Rows 5 Ring Dips or Tough Ring Push Ups 5 Muscle Up Ring Transitions
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Friday 101714

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×12: Downward / Upward Dog (No Measure) Function Strength 10×3: Back Squat (@ 80-90% 1RM) Sport Strength 1×1: Clean Complex (Establish a Heavy Single) 1 Clean Deadlift (Pause at the
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Thursday 101614

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-up Metcon (No Measure) 12 Minute AMRAP for Quality of: 15 Leg Swings / Side 20-30 Second L-Sit 8 Inchworms 8 Bridge Ups Function & Sport It Takes Two (8 Rounds for reps) In Teams of 2, 2 Rounds of: 2:0
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Wednesday 101514

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Hamstring Floss (No Measure) Function Strength 8×4: Back Squat (@ 70-80% 1RM) Sport Strength 1RM: Power Clean (Max Effort!) Function WOD Freddy Kruger (Time) 21-15-9 of: Kettlebell Swing
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