Category

WOD
Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Group Dynamic (No Measure) B.): LAX Ball in Forearms (No Measure) * 2 Minutes / Side Workout of the Day Jurassic Park! (Time) 5 Rounds of: Row 25 Calories 16 Toes to Bar 9 Strict Handstand Push Ups * 20 Minute...
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Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A): Group Dynamic (No Measure) B): Calf Stretching (No Measure) Skills Practice POSE Running Technique (No Measure) Workout of the Day 10k Run (Time) Max Effort 10k Run
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Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Agility Ladder Drills (No Measure) B.): World’s Greatest Stretch (No Measure) * 3 Repetitions / Side. Hold each position for 3 seconds. Workout of the Day Tango N’ Cash (AMRAP – Rounds and Reps) 20 Minute AMRAP, In Teams of 2:...
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Announcements Albany CrossFit – Albany CrossFit: Endurance Club View Public Whiteboard Metcon (Time) Endurance Opening Day 1000 meter row 30 box jumps 40 wall balls 1000 meter row *rest 3 min 2 rounds with partner:- 200 meter prowler push (low handles, men add 50 lbs)-30 box jumps(24/20)-30 wall balls(20/14). -After those 2 rounds, run 1...
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Announcements * Big day tomorrow! 1.) Bring a Friend (or a few) to any class on the schedule. 2.) Coach Jim’s Endurance class starts at 9:00am! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-up A): Snatch Skill Transfer Exercises (No Measure) 2 Sets of: 3 Snatch Grip Push Press (Behind Neck)...
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Announcements * Big day tomorrow! 1.) Bring a Friend (or a few) to any class on the schedule. 2.) Coach Jim’s Endurance class starts at 9:00am! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 3 Sets for Quality of: :60 Handstand Hold 10 Lateral Push Ups (Right) :30...
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Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Rounds for Quality of: Row for 2 Minutes @ Casual a Pace 3 Worlds Greatest Stretch / Side 1 Slow Bear Crawl 10 PVC Passthrough 10 Overhead Squat 10 Ring Row 10 Hollow Rocks Workout of the Day...
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Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A): Group Dynamic (No Measure) B): Snatch Technique (No Measure) Workout of the Day Way Over The Top! (Time) 5 Rounds of: 10 Squat Snatch (75/55) :30 Chin Over The Bar Hold 10 Squat Snatch (75/55) :60 Planche Hold * 20 Minute...
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Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Workout of the Day Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of...
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Announcements We will be hosting our annual Memorial Day “Murph” WOD – Monday 5/25 @ 10AM. All other classes are canceled. Complimentary BBQ after the WOD! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Skills Practice Metcon (No Measure) A.) Rope Climb Technique Instruction & Practice. B.)...
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