Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Quad Smash (No Measure) Test: 5 Squats Smash: 2 Minutes / Side Re-Test: 5 Squats Skills Thruster Technique (No Measure) Coach led with an empty barbell. Metcon Three Amigos (AMRAP – Rounds and Reps) 25 Minute AMRAP of: 3K...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Ankle Distraction (No Measure) 2 Minutes / Side Skills Snatch Technique (No Measure) Coach led with a barbell. Metcon Bangarang (Time) 21 Power Snatch, 95/65 21 Burpees 21 Pull-Ups 15 Overhead Squats, 95/65 15 Burpees 15 Pull-Ups 9 Squat...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Kettlebell Arm Bar (No Measure) 2 Minutes / Side Strength Strict Press Pyramid (5 Rounds for weight) Strict Press: 5-4-3-2-1Start at 70% 1RM and then build in weight each set. Metcon Burn Baby Burn! (Time) 30 Strict Presses (95/65) 20...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 one time. Focus on the stretches. Function & Sport Big Mama Tabata (AMRAP – Reps) 8 rounds of :20s On, :10s Off 1. Wall Balls (20/14) 2. Toes to Bar...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Deadlift Technique (No Measure) Coach led with a very light weight on the barbell. Function & Sport Pumped Up Game Changer (Time) 21-15-9 of: Deadlifts (225/155) Box Jumps (24/20)RX Plus = DL – (275/185), BJ – (30/24) * 10 Minute...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×12: Hollow Rocks or Raises (No Measure) 1×12: Superman Rocks or Raises (No Measure) Function & Sport 100 Burpees (Time) 100 Burpees!Merry Christmas everyone! Here is our gift to you should you be in need of an at home workout!...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×10: Inchworm (No Measure) Metcon 12 Days of Albany CrossFit (Christmas) (Time) 12 Rounds of: 100m Row 2 Pistols 3 Power Cleans (135/95) 4 Burpees Over bar 5 Toes 2 Bar 6 Wall Balls (24/20) 7 Pull Ups 8 Kettlebell...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) Sports: 7 Minute EMOM of: 5 Sots Press (45/35) Function: 7 Minute EMOM of: 5 Overhead Squat (45/35) Function WOD Double Time – Function (AMRAP – Rounds and Reps) Teams of 2, with a running clock. 1...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×12: Downward / Upward Dog (No Measure) Function & Sport The Good Life (Time) 3 Rounds of: 500m Row 12 Burpees 21 Box Jumps (24/20)* 15 Minute Time Cap Strength 3×5: Back Squat @ 70-80% 1RM. Rest 2 Minutes between...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Monster Walks (No Measure) 1 x 10 Walks to the Left, 1 x 10 Walks to the Right, Gunslinger Walk Across Room Reverse Gunslinger Walk Back Across Room. Function & Sport Jenny (AMRAP – Rounds and Reps) Complete as...Read More