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 challenging set of 4 reps (2 / Leg) in 15 Minutes. **...Read More
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 Crawl (Across Room) * Go through each exercise at...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Technique Drills (No Measure) Review / Practice: 3 Positions for Power Snatch 3 Positons for Power Clean Jerk Strength Choose A) or B) and build up to to a challenging single rep in 20 Minutes. A): Power Snatch B):...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) 2 Rounds For QUALITY of: 15 Hollow Rocks or Raises 5 Inchworms 15 Superman Rocks or Raises 5 Reverse Inchworms Strength Bent Over Row * Build to a challenging 10 reps in 12 Minutes. Metcon Build-A-WOD (AMRAP...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Front Rack Stretch (No Measure) * 2 Minutes / Side Strength 7RM: Front Squat 20 Minutes to establish a 7RM Front Squat. Metcon Wedding Crashers (AMRAP – Rounds and Reps) 9 Minute AMRAP of: 2 Power Cleans (135/95) 2...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Quad Smash (No Measure) * 2 Minutes / Side Strength Bear Complex Power Clean Front Squat Push Press Back Squat Second Push PressEstablish a 1RM Bear Complex in 15 Minutes. Metcon Tommy Boy (AMRAP – Rounds and Reps) 14...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×12: Downward / Upward Dog (No Measure) Strength 5×10: Dumbell Press 5 x 12 Strict DB Presses @ a challenging weight. * Rest 90 Seconds between sets. ** Share weight with someone if necessary. Metcon TED (Time) In Teams of...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Calf Smash (No Measure) 2 Minutes / Side Metcon Choose workout A), B), C) or D) depending on your OPEN Division. A): CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# /...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Monster Walks (No Measure) 1 x 12 Left 1 x 12 Right 1 x Walk Forward Across Room 1 x Walk Backward Across Room Strength 5RM: Hip Thrust Build to a heavy 5 reps in 15 Minutes. Metcon Partner’s...Read More
