Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) For QUALITY: 1 Set of: Bear Crawl (Hall to Wall) Reverse Bear Crawl (Wall to Hall) 10 Air Squats 10 Downward / Upward Dog 1 Set of: Inchworm (Hall to Wall) Reverse Inchworm...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Quick Group Dynamic (No Measure) B.): Kettlebell Arm Bar (No Measure) * 2 Minutes / Side Workout of the Day * 25 Minute Time Cap [Scaling Suggestions]: [Scale 1]: Keep the repetitions the same. Build...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Quick Group Dynamic (No Measure) B.): POSE Running Technique (No Measure) Workout of the Day [Scaling Suggestions]: [Scale 1]: 5k (5,000m) Run – Keep the same as the RX. [Scale 2]: Run 3,200m – Reduce...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) Agility Ladder Drills Then 2 x 15 Squat Therapy with a partner. Workout of the Day Back Squat 5-5-5-5-5, Climbing to a Maximal Weight. (25 Minute Time Cap) [Scaling Suggestions] [Scale 1]: Build...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets of: 400m Run Bear Crawl (T.V. to Speakers Slowly) 12 Wall Slides Workout of the Day * 15 Minute Time Cap [Scaling Suggestions]: [Scale 1]: 35 Handstand Push-Ups 85 Pull-Ups [Scale...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets of: :30 Superman Hold :30 Hollow Hold 10 Downward / Upward Dog 10 PVC Passthrough 10 Total Overhead Lunge 10 Kip Swings or :30 Hang Then Thruster Technique Bar Muscle Up...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 6 Minute EMOM of: Odd: 3 Kick Ups + 6 Scap Push-Ups Even: :30 of Leg Circles Then Clean Technique Workout of the Day Clean & Jerk 1-1-1-1-1-1-1 (25 Minute Time Cap) [Scaling...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 1 Set of: 5 Inchworms 7 Candlesticks :90 Deadbug Hold 1 Set of: 5 Reverse Inchworms 7 Air Squats :90 Deadbug Hold Skills Practice Barbell Technique Drills (No Measure) 1.) Push Jerk 2.)...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Quick Group Dynamic (No Measure) B.): Metcon (No Measure) Test: Side Split – Both Sides 2 minutes of Banded Couch Stretch / Side 2 minutes of Banded Hamstring Floss / Side 3 Minute Side Splits...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Quick Group Dynamic (No Measure) B.): Squat Therapy (No Measure) With a partner, each athlete completes 2 x 10. Spot one another. Workout of the Day RX = 25# Weight Vest * 35 Minute Time...Read More