Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Monster Walks (No Measure) 1 x 10 Walks to the Left, 1 x 10 Walks to the Right, Gunslinger Walk Across Room Reverse Gunslinger Walk Back Across Room. Function & Sport Jenny (AMRAP – Rounds and Reps) Complete as...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Hamstring Floss (No Measure) 2 Minutes / Side Function & Sport Galapagos (Time) Teams of 2: 10 Rounds Total – 5 Rounds Each. 10 Handstand Pushups 10 Deadlifts (205/145) 10 Thrusters (95/65) 10 Toes to Bar Partners complete full...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×8: Inchworm (No Measure) 1×8: Reverse Inch Worm (No Measure) Function & Sport Sweet Tooth (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 15 Wall Balls (20/14) 12 Box Jumps (24/20) 9 Chest-to-Bar Pull-Ups Skills Snatch Skills EMOM (Weight)...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 8 Minute AMRAP for Quality of: 12 Hollow Raises or Rocks 12 Superman Raises or Rocks 20-30 Second Hang Spider-Man Lunge Across the Room Gymnastics Pull-ups (Function/Sport: 5,5,5 Scaled: 10,10,10) Function: Strict Pull Ups Sport: Strict Pull Ups *Weight Vest...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills PVC Mobility (No Measure) 10 Pass Through 5 Figure 8s / Side 10 Reverse Pass Through 10 Overhead Squats Rotator Cuff Stretch 20s / Side Function WOD Big Hippo (Time) 21-15-9-15-21 of: Hang Power Cleans, 135/95 Push Ups 40 DU...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Spiderman Lunge with Hamstring Stretch (No Measure) Across the room. Move slowly focusing on the stretches. Skills Sumo Deadlift High Pull Technique (No Measure) Progression: Sumo Deadlift Sumo Deadlift Shrug (Slow) Sumo Deadlift Shrug (Fast) Full Sumo Deadlift High Pull...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Wrist Distraction (No Measure) 2 Minutes / Side Function WOD CrossFit Games WOD 13.4 – Function (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 3 Hang-Clean and Jerk (115/75) 3 Toes-To-Bar 6 Hang-Clean and Jerk 6 Toes-To-Bar 9...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills LAX Ball in Forearms (No Measure) 2 Minutes / Side Gymnastics Pull-ups (Function/Sport: 5,5,4 Scaled: 10,10,8) Function: Strict Pull Ups Sport: Strict Pull Ups *Weight Vest (20/10) Scaling: Difficult Barbell Pull-Ups * Rest 2 Minutes between sets. ** 8 Minute...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills PVC Mobility (No Measure) 10 Pass Through 5 Figure 8s / Side 10 Reverse Pass Through 10 Overhead Squats Rotator Cuff Stretch 20s / Side Function & Sport Smoke Show (AMRAP – Rounds and Reps) With a Running Clock: At...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×12: Downward / Upward Dog (No Measure) Function & Sport White Lightning (Time) 21-15-9 of: Deadlifts (225/155) Box Jumps (24/20) Wall Balls (20/14)* 12 Minute Time Cap Function & Sport Pistol / Double Under Skill Session (10 Rounds for reps)...Read More