Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×12: Hollow Rocks or Raises (No Measure) 1×12: Superman Rocks or Raises (No Measure) Gymnastics Pull-ups (Function/Sport: 5,4,4 Scaled: 10,8,8) Function: Strict Pull Ups Sport: Strict Pull Ups *Weight Vest (20/10) Scaling: Difficult Barbell Pull-Ups * Rest 2 Minutes between...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×10: Inchworm (No Measure) 1×10: Reverse Inch Worm (No Measure) Function WOD Star Lord – Function (AMRAP – Rounds and Reps) AMRAP 20 of: 200 Double unders 100 Air Squats 80 Burpees 60 Wall Balls, 20/14 40 Toes 2 Bar...Read More

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 Function & Sport Team DT (AMRAP – Rounds and Reps) In Teams of 2, AMRAP 12: 12...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Front Rack Stretch (No Measure) 2 Minutes / Side Metcon Clinton (AMRAP – Rounds and Reps) AMRAP 10: 3 Thrusters (95/65) 3 Chest to Bar Pull-Ups 6 Thrusters (95/65) 6 Chest to Bar Pull-Ups 9 Thrusters (95/65) 9 Chest...Read More

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

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 2×12: Squat Therapy (No Measure) Function WOD Rijn – Function (AMRAP – Reps) With a 20 Minute Clock… 2 Rounds of: 29 Air Squats 200m Row 29 Burpees 200m Row 29 Jumping Lunges 200m Row 29 Push ups 200m Row...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Super Couch Stretch (No Measure) 2 Minutes / Side Function & Sport 6RM: Glute Bridge Build to a heavy 6 reps in 15 minutes. Function & Sport Liberace (Time) 12 – 9 – 6 – 3 – 6 –...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 A) : Strict Pull Ups (Function/Sport: 4,4,3 Scaled: 8,8,6) Function: Strict Pull Ups Sport: Strict Pull Ups *Weight Vest (20/10) Scaling: Difficult Barbell Pull-Ups * Rest 2 Minutes between...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Shoulder Smash (No Measure) 2 Minutes / Side Function Strength Hang Snatch Complex (Weight) 1 Hang Power Snatch 1 Hang Snatch Sport Strength Snatch Complex (Weight) 1 Power Snatch 1 SnatchBuild to a heavy weight in 15 minutes. Function...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 Three Cheers (Time) With a running clock: A. 15-12-9 Burpee Facing Box Jump Overs, 24/20 150m Row after every round. B. 12-9-6 Burpee Facing Box Jump Overs, 24/20...Read More