Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Spiderman Lunge with Hamstring Stretch (No Measure) Across the room. Move slowly focusing on the stretches. Skills Sumo Deadlift High Pull Technique (No Measure) Progression: Sumo Deadlift Sumo Deadlift Shrug (Slow) Sumo Deadlift Shrug (Fast) Full Sumo Deadlift High Pull...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills PVC Mobility (No Measure) 10 Pass Through 5 Figure 8s / Side 10 Reverse Pass Through 10 Overhead Squats Rotator Cuff Stretch 20s / Side Function & Sport Smoke Show (AMRAP – Rounds and Reps) With a Running Clock: At...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×12: Downward / Upward Dog (No Measure) Function & Sport White Lightning (Time) 21-15-9 of: Deadlifts (225/155) Box Jumps (24/20) Wall Balls (20/14)* 12 Minute Time Cap Function & Sport Pistol / Double Under Skill Session (10 Rounds for reps)...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×10: Inchworm (No Measure) 1×10: Reverse Inch Worm (No Measure) Function WOD Star Lord – Function (AMRAP – Rounds and Reps) AMRAP 20 of: 200 Double unders 100 Air Squats 80 Burpees 60 Wall Balls, 20/14 40 Toes 2 Bar...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 Function & Sport Team DT (AMRAP – Rounds and Reps) In Teams of 2, AMRAP 12: 12...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Front Rack Stretch (No Measure) 2 Minutes / Side Metcon Clinton (AMRAP – Rounds and Reps) AMRAP 10: 3 Thrusters (95/65) 3 Chest to Bar Pull-Ups 6 Thrusters (95/65) 6 Chest to Bar Pull-Ups 9 Thrusters (95/65) 9 Chest...Read More
