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Monday 033015

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Rounds for QUALITY of: 10 Inchworms 10 Overhead Squats (Empty Bar) 10 Push Ups Strength 1RM: Back Squat [Back Squat Warm-Up] *** Build to a 1RM in 25 Minutes.*** First
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Sunday 032915

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Metcon (No Measure) 2 Rounds of: 10 Lunges / Leg 5 Inchworms 10 Push Ups 5 Reverse Inchworms WOD Prep / Skills Metcon Party Girls (Time) 3 RFT 7 Muscle Ups 14 Power Cleans (175/120) 21 Burpees* 15
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Saturday 032815

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Chelsea (AMRAP 
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Thursday 032615

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Squat Therapy (No Measure) For QUALITY: 5 x 10 with a Partner (Spotter). * REST 2 Minutes between sets. ** Challenge yourself and gradually try to move your feet closer and closer
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Wednesday 032515

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Tripod Practice (No Measure) 3 x Max Time Hold Strength Metcon (Weight) Overhead Complex: 2 Push Jerks 1 Jerk * Build to a MAX Weight in 15 Minutes. Metcon Shuttle Bug (AMRAP R
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Tuesday 032415

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Metcon (No Measure) Reverse TABATA (:10 On :20 Off) for QUALITY of: Ring Support and Bottom of Dip. * Alternate each Round between both exercises. Strength Thruster * Build to a heavy 3 reps for th
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Monday 032315

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Quad Smash (No Measure) * 2 Minutes / Side Strength 3×10: Back Squat 3 x 10 @ 70-75% 1RM * Build to your weight slowly & rest 2-3 minutes between working set
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Sunday 032215

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Kettlebell Arm Bar (No Measure) * 2 Minutes / Side Strength A1): Bench Press * Build to a challenging 5 reps in 20 minutes. ** There are only two benches, team up in groups (guys/
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Saturday 032115

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Spiderman Lunge with Hamstring Stretch (No Measure) Once across the room, move slowly and deliberately focusing on the stretches. Strength 1×4: Front Rack Lunge * Build to a
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Friday 032015

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) 10 Minutes for QUALITY, Practice Handstand Skills: 1. 20-30 Second Tripod Hold 2. 3-5 Kick Ups (Floor or Wall) 3. 3-5 Wall Walks 4. Handstand Walks or Bear Cra
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