Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 1 Set for Quality of: 3 World’s Greatest Stretch / Side (Pause 3 seconds in each position) 9 Air Squats 1 Ninety Second Air Squat * * :30 descent to the bottom, :30 HOLD at the bottom, :30 ascent...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) 1 Set of: 25′ Inchworm 25′ Reverse Bear Crawl 10 Contralateral Inchworms 25′ Bear Crawl 25′ Reverse Inchworm Workout of the Day * 25 Minute Time Cap Metcon (Time) 3 Rounds of: 3 Legless Rope Climbs (15′) 6 Push...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * 12 Minute Time Cap. Practice technique and build to a new 1RM or a heavy weight for the day. If your 1RM Strict Press is more than 6 months old base your WOD weights off of what you lift in this...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * Coach led before the WOD. Medicine Ball Clean Technique (No Measure) Workout of the Day * 35 Minute Time Cap Big Mama (Time) 100 Rounds of: 1 Strict Handstand Pushup 2 Squat Cleans (135/95) 3 Burpees [Scale 1]: 50 Rounds of:...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On the Minute x 9 of: Minute 1 – :30 L-Sit Minute 2 – 10 Shoulder Taps + 5 Scap Push-Ups Minute 3 – 1 SLOMO Air Squat & HOLD* * Perform an air squat in super slow motion...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * Coach led practice just before the WOD. Rowing Technique (No Measure) Workout of the Day * 18 Minute Time Cap. Record the time for each round. Metcon (3 Rounds for time) 3 Rounds of: 800 Row * Rest 2 Minutes [Scale...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * Coach led with a barbell and light weights. Deadlift Technique (No Measure) Workout of the Day Every 2:30 for 9 Sets: Sets 1 and 2: 5 Deadlifts @ 70% 1RM, Climbing Sets 3, 4, and 5: 3 Deadlifts @ 80 %...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice Metcon (No Measure) On the Minute x 9: Minute 1 – :30 Headstand Hold Minute 2 – :30 Reverse Lunges Minute 3 – :30 Alternating Hanging Hip Touches [Scale 1]: Minute 1 – :30 Tripod Hold Minute 2 – No Change Minute...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Practice * Complete within 8 minutes – Rest at least 1 minute between sets. Metcon (No Measure) 3 Sets of: 15 Hollow Rocks 15 Superman Rocks :20 Ring Support HOLD [Scale 1]: 3 Sets of: 15 Hollow Raises 15 Superman Raises :20 Ring...Read More

Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day * 25 Minute Time Cap Metcon (Time) 5 Rounds of: 100′ Handstand Walk 30 Alternating Pistols [Scale 1]: 5 Rounds of: 15 Handstand Walk Ups 30 Alternating Pistols [Scale 2]: 5 Rounds of: 10 Elevated Inchworms 20 Scaled Alternating PistolsRead More