Category

WOD
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Metcon (No Measure) Reverse TABATA (:10 On :20 Off) for QUALITY of: Ring Support and Bottom of Dip. * Alternate each Round between both exercises. Strength Thruster * Build to a heavy 3 reps for the Thruster in 15 Minutes. ** Take the bar...
Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Quad Smash (No Measure) * 2 Minutes / Side Strength 3×10: Back Squat 3 x 10 @ 70-75% 1RM * Build to your weight slowly & rest 2-3 minutes between working sets. ** 20 Minute Time Cap. Metcon Step...
Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Kettlebell Arm Bar (No Measure) * 2 Minutes / Side Strength A1): Bench Press * Build to a challenging 5 reps in 20 minutes. ** There are only two benches, team up in groups (guys/gals) and take turns. A2): Metcon...
Read More
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 Agility Ladder Drills (No Measure) Strength Metcon (Time) For QUALITY: 10 to 1: Chin Ups (Underhand Grip) V-Ups Metcon Tortoise and the Hare (AMRAP – Reps) 20 Minute EMOM of: Odd: :40 seconds of Max Calorie Row Even: :40 seconds...
Read More
1 329 330 331 332 333 433