Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) For QUALITY: 20 Front Leg Swings 20 Back Leg Swings 20 Side to Side Leg Swings Hold / work on Side Split for 2 Minutes / Side Workout of the Day 30 Minute...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Metcon (No Measure) 400m Run Then 5 Minute EMOM of: 3 Handstand Kick Ups (or Attempts) 5 Hollow Raises 7 Scap Push-Ups B.): Push Jerk Technique (No Measure) Workout of the Day 3-3-3-3-3, Build to...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Metcon (No Measure) 1 Set of: 3 World’s Greatest Stretch / Side 10 Single Legged Glute Bridges / Side 2 Minutes of: Slow Bear Crawling 1 Minute of: Jumping Jacks :30 Pull-Up Bar Hang B.):...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) 3 x 10, With a partner. Spot one another. Workout of the Day Marco (Time) 3 Rounds for time of: 21 Pull-Ups 15 Handstand Push-Ups...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Skills Practice Rowing Technique (No Measure) Workout of the Day Dublin Mudslide (Time) Teams of 2, 21-18-15-12-9-6-3 Burpee to Plate Calorie Row * 30 Minute Time Cap *One partner completes 21’s then...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) Quick Group Dynamic Then Warm Up: Back Squat Deadlift Workout of the Day PK (Time) 5 Rounds for time of: 10 Back Squats, 225# 10 Deadlifts, 275# 400m Sprint Rest 2-MinutesIn Honor of...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Group Dynamic (No Measure) Workout of the Day Complete a set of A1.) then immediately go into A2.). Rest A1.): Metcon (Weight) 5-5-5-5-5, Climbing of: Weighted Dips A2.): Metcon (Weight) 5 x 10, One-Armed Dumbbell...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Quick Group Dynamic (No Measure) B.): Metcon (No Measure) 20 Sit Up to Straddles 3 Minute Pancake Split Hold 20 Sit Up to Pikes 3 Minute Pike Hold Skills Practice A.): L-Sit Practice (No Measure) – Floor – Parallettes – Hanging...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 3 Rounds for Quality of: :30 Squat Hold (Do not use the rig) 10 Overhead Squat :30 Side Plank / Side 10 Single Legged Glute Bridges / Side :30 Pull-Up Bar Hang 10 Push Ups ** 12 Minute Time...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Metcon (No Measure) 4 Sets for QUALITY of: 25 Hollow Rocks :30 Handstand Hold B.): Power Snatch Technique (No Measure) Workout of the Day 3-3-3-3-3-3-3, Build to a 3RM Power Snatch in 7 climbing sets. Sets can be touch n’ go...Read More