Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Front Rack Stretch (No Measure) Banded Hamstring Floss (No Measure) Function WOD Lipstick on a Pig (Function) (Time) Buy In: 1000 Meter Run Immediately Into… 6 Rounds of: 9 Pull-Ups 9 Kettlebell...Read More
Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×10: Hollow Rocks or Raises (No Measure) 1×10: Superman Rocks or Raises (No Measure) Gymnastics Strict Pull Ups (Function/Sport: 3×1. Scaled: 3×2.) Strength Superset the exercises below. No rest between exercises. Exactly 2...Read More
Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×10: Inchworm (No Measure) Function WOD Schlitz – Function (Time) 4 rounds: 500 Meter Row 8 Chest to Bar Pull Ups 40 Double-Unders*RX Plus = 400m Run ** 15 Minute Time Cap Sport...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Metcon (No Measure) 12 Minute AMRAP for Quality of: 1 Slow Bear Walk 10 PVC Pass Through 15 Kip Swings or 20-30 Second Hang Hold 10 Air Squats Function & Sport Metcon (AMRAP – Rounds and Reps) Teams of 2: 20 Minute Clock...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Super Couch Stretch (No Measure) Function & Sport 4×4: Back Squat Function & Sport Fury (Time) 3 Rounds for Time of: 25 Wall Balls (20/14) 25 Kettlebell Swings (70/53)* 15 Minute Time Cap Injury Prevention Foam Roll Upper / Lower Back (No...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep LAX Ball in Forearms (No Measure) LAX Ball Pec Smash (No Measure) Double LAX Ball in Traps (No Measure) Function & Sport Wasabi (Time) 1000 Meter Row 40 Pull-Ups 30 Thrusters (95/65) 20 Lateral Burpees* 20 Minute Time Cap ** RX Plus =...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Shoulder Distraction with Squat Hold (No Measure) Function & Sport 6×6: Back Squat Function WOD Pesto – Function (AMRAP – Rounds and Reps) 8 Minute AMRAP of: 3 Kettlebell Swings (70/53), 3 Burpees 6 Kettlebell Swings (70/53), 6 Burpees 9 Kettlebell Swings...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep LAX Ball Pec Smash (No Measure) Strength 1×1: Overhead Squat Function & Sport Christine (Time) 3 rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20″)* 15 Minute Time Cap Injury Prevention 2×10: Downward / Upward Dog (No Measure)Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Monster Walks (No Measure) Function WOD Triple Shot – Function (Time) Teams of 2: (1 athlete works at a time): 40-30-20-10 of: Push Press, 95/65 Box Jumps, 24/20 Immediately followed by: 40-30-20-10 of: Overhead Squats, 95/65 Toes 2 Bar Immediately followed by:...Read More
