Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Shoulder Smash (No Measure) 2 Minutes / Side Function Strength Hang Snatch Complex (Weight) 1 Hang Power Snatch 1 Hang Snatch Sport Strength Snatch Complex (Weight) 1 Power Snatch 1 SnatchBuild to a heavy weight in 15 minutes. Function...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Hamstring Floss (No Measure) 2 Minutes / Side Function & Sport Three Cheers (Time) With a running clock: A. 15-12-9 Burpee Facing Box Jump Overs, 24/20 150m Row after every round. B. 12-9-6 Burpee Facing Box Jump Overs, 24/20...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Achilles Tendon Stretch (No Measure) Hold for 2 Minutes Function Strength 1RM: Front Squat Sport Strength 1RM: Snatch Function & Sport Whip Cream (Time) 3 Rounds of: 500m Row 12 Thrusters (95/65) 21 Toes to Bar Injury Prevention Foam...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×8: Inchworm (No Measure) 1×8: Reverse Inch Worm (No Measure) Skills Power Clean Technique (No Measure) Function & Sport Kibbles & Bits (Time) Teams of 2 3 Rounds of: 1,000m Row (Alternate every 250m) 40 Power Cleans (115/80) 40 Box...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Smash: Inner Thigh (No Measure) 2 Minutes / Side Function Strength 3×2: Front Squat @ 90% 1RM Sport Strength 5×1: Low Hang Snatch Work up to a heavy Squat Snatch from the low hang (below knees)Climbing Function WOD Amanda...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Hamstring Floss (No Measure) 2 Minutes / Side Function & Sport Team Morrison (AMRAP – Rounds and Reps) 30 Minute AMRAP, In Teams of 2: 50-40-30-20-10 Wall-Ball Shots (20/14 Box Jumps (24/20) Kettlebell Swings (53/35) Injury Prevention LAX Ball...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Spiderman Lunge with Hamstring Stretch (No Measure) Across the room and back! Function & Sport Fortitude (AMRAP – Reps) On the Minute x 30: Odd Minutes – 15 Calorie Row Even Minutes – 15 Burpees Injury Prevention 5 Minute Squat...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills LAX Ball Foot Smash (No Measure) 2 Minutes / Side Function WOD Death by Kettlebell Swing (AMRAP – Reps) With a 20 Minute Running Clock Complete: First 10 Minutes: On the 1st Minute: 2 Kettlebell Swings (70/53) On the 2nd...Read More