Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY: 2 Strict Dips Hold Top of Dip for :10 Seconds 4 Strict Dips Hold Top of Dip for :10 Seconds 6 Strict Dips Hold Top of Dip for :10 Seconds * Continue pattern until failure....Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) 6 Rounds For QUALITY of: :30 Second Handstand (Wall) or Tripod Hold 10 Strict Toes to Bar Strength 1×1: Split Jerk * Build to a heavy single rep Split Jerk or practice technique in 15 Minutes. Metcon...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY: Tabata: Hollow Hold * Rest 2 Minutes Tabata: Superman Hold Metcon Macho Man (AMRAP – Rounds) Every Minute On The Minute for as Long as Possible: 3 Power Cleans 3 Front Squats 3 Jerks (185,135)...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Thruster Technique (No Measure) Practice, Practice, Practice. Metcon Kalsu (Time) On the Minute Perform: 5 Burpees. For the remaining time of each minute, perform a max set of Thrusters (135/95) Continue until you complete 100 total Thrusters. —- LT Robert...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 2×10: Squat Therapy (No Measure) With a partner. Spot one another. Metcon Escape From Wonderland (Time) 3 Rounds of: 75 Double Unders 50 Air Squats 25 Calorie Row* 20 Minute Time Cap Injury Prevention Foam Roll Quads (No Measure) Spend...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 5×3: Muscle Up Technique Practice (No Measure) Each time you complete the boxer pose drills (with a 3 second pause at each step) it will count as 1 rep. Complete 5 Sets of 3 Reps. Metcon Smacks (AMRAP – Rounds...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Bridges (No Measure) 1 x 10 Glute Bridges 1 x 6 Single Legged Bridge (Left Leg) 1 x 10 Glute Bridges 1 x 6 Single Legged Bridge (Right Leg) Strength 1×3: Back Squat * 15 Minutes to Build to a...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) Handstand Practice 10 Minute AMRAP for Quality of: 20-30 Second Tripod Hold 5 Kick Ups (Floor or Wall) 3-5 Wall Walks Walking Across the Room (On all fours or just hands) Then Rope Climb Practice (8-10 Minutes):...Read More
