Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Kettlebell Arm Bar (No Measure) 2 Minutes / Side Strength Floor Press Build to a 2RM in 20 Minutes. Metcon Little Venice (Time) 100 Double Unders, 50 Air Squats 80 Double Unders, 40 Air Squats 60 Double Unders, 30 Air...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 Metcon God Bless Saturday (AMRAP – Rounds and Reps) In Teams of Three, 15 Minute AMRAP of:...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills LAX Ball Scapular Mobility (No Measure) 2 minutes / side. Metcon Choose A), B) or C) based on your Open Division. A): CrossFit Games Open 15.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# /...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) Reverse Tabata, :10 On, :20 Off for QUALITY: Handstand HOLD Hanging L-Sit * Alternate exercises for 16 Rounds. Strength Deadlift Build to a heavy single or 1RM in 20 Minutes. Metcon Baseline (Time) 500m Row 40 Air...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Power Clean Technique (No Measure) Strength 3×3: Power Clean 3 x 3 @ 70% 1RM Clean. * Rest 2 Minutes between working sets. Metcon Matter + Form (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 2 Power Cleans (135/95)...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY, 2 Rounds of: 10 Hollow Rocks 15 Right Leg Circles 15 Left Leg Circles 10 Superman Rocks 1×3: Paused Back Squat * Build to a heavy 3 Reps with a 3 second pause at the...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY 10 to 1: Ring Row Push Up Make tempo for each movement 2 seconds up, hold 1 second, 2 seconds down, hold 1 second. ** Make these HARD Ring Rows. All should do them (even...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY, Reverse Tabata (:10 On :20 Off) of: Hold – Ring Support Hold – Bottom of Dip * Alternate between both movements for 16 total rounds. Strength Thruster * Build to a heavy single in 15...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills “Roxanne” (No Measure) Divide the class in half. Everyone starts jogging in place. Burpees are performed on Roxanne and red light. Metcon Tabata (AMRAP – Reps) 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: Row for...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills LAX Ball in Forearms (No Measure) 2 Minute / Side. Metcon Choose AMRAP A) or B) then immediately at the 9 minute mark (regardless of the WOD you chose) build to a 1RM Clean & Jerk in 6 Minutes. A):...Read More
