Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Turkish Get Up (No Measure) Technique practice! Metcon Kashi (AMRAP – Reps) 5 Rounds of: 1:00 – Strict Pull-Ups 1:00 – Hang Squat Clean Thrusters (95/65) 1:00 – Row for Calories 1:00 – Floor Press (135/95) 1:00 – Rest Injury Prevention Foam Roll...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Foam Roll IT Bands (No Measure) 1×15 / Side Foam Roll Upper / Lower Back (No Measure) 1×15 / Side Foam Roll Quads (No Measure) 1×15 / Side Foam Roll Calfs (No Measure) 1×15 / Side Metcon Death by 10m...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Monster Walks (No Measure) 1 x 10 Steps to the Left 1 x 10 Steps to the Right 1 x Gunslinger Walk Across the Room 1 x Backward Walk Across the Room Skills Deadlift Technique (No Measure) Practice led...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Spiderman Lunge with Hamstring Stretch (No Measure) Crawl across the gym floor and back. Metcon Captain Crunch (AMRAP – Rounds and Reps) In Teams of 2, 20 Minute AMRAP of: 30 Lateral Barbell Burpees 30 Chest to Bar Pull-Ups 30...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Quad Smash (No Measure) * 1 Minute / Side Barbell Smash: Inner Thigh (No Measure) * 1 Minute / Side Metcon Cookie Crisp (Time) 21 – 15 – 9: Thruster (95/65) Front Squat (95/65) Wall Ball (20/14)* 15 Minute...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills LAX Ball in Forearms (No Measure) * 2 Minutes / Side Metcon Jazz Hands (Time) 75 Kettlebell Swings (53/35) 2K Row 75 Kettlebell Swings (53/35)* 20 Minute Time Cap Injury Prevention Banded Super Couch Stretch (No Measure) 2 Minutes /...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Hamstring Floss (No Measure) * 2 Minutes / Side Metcon Trix (Time) 20 – 16 – 12 – 8: Power Snatch (95/65) Burpees Thruster (95/65) Toes to Bar* 25 Minute Time Cap Injury Prevention Double LAX Ball in Traps...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Monster Walks (No Measure) 10 Steps (Left & Right) Gunslinger Walk Across the room Then backwards walk to where you start. Metcon Wheaties (Time) 3 Rounds of: 15 Deadlifts (225/155) 15 Kettlebell Swings (53/35)* 10 Minute Time Cap Strength...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Kettlebell Arm Bar (No Measure) 2 Minutes / Side Metcon Fruity Pebbles (Calories) In Teams of 3, On the Minute x 24 of: Station 1: 5 Pull-Ups, 10 Pushups, 15 Air Squats Station 2: Max Calorie Row Station 3: 25...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 2×10: Squat Therapy (No Measure) With a partner. Skills Goat Day (AMRAP – Reps) On the Minute x 20: Odd Minutes – Goat 1 Even Minutes – Goat 2 “Goats” are skills we don’t like / are not very good...Read More