Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 1 Set of: 400m Run Inchworm (Hallway to Rig) 12 Wall Slides Then, 1 Set of: 400m Run Bear Crawl (Hallway to Rig) 12 Downward / Upward Dog Skills Practice Metcon (No Measure)...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Metcon (No Measure) 1 x 20 Pass Throughs Then 3 Sets for Quality of: 1 Minute: Russian Baby Maker 8 Overhead Squats 8 Snatch Balance 8 Hollow Rocks 8 Superman Rocks B.): 3 Position Snatch...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Metcon (No Measure) 8-6-4-2 for QUALITY of: Kick Ups (Wall) Jumping Lunges B.): Split Jerk Technique (No Measure) Workout of the Day * 20 Minute Time Cap [Scaling Suggestions]: [Scale 1]: Split Jerk 3-3-3-3-3-3-3, Build...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Workout of the Day * 25 Minute Time Cap [Scaling Suggestions]: [Scale 1]: 7 Rounds of: 400m Run 21 Walking Lunges 12 Pull-Ups 9 Burpees * No Vest [Scale 2]: 5 Rounds...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Workout of the Day Build-A-WOD (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 5 Movement A 10 Movement B 15 Movement C (Choose One Movement From Each Category to Build Your...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets of: 200m Run 10 Wall Balls (20/14) Then, Practice Med Ball Cleans Progression: 1. Deadlift 2. Deadlift + Shrug 3. Front Squat 4. Shrug n’ Pull Under 5. Full Med Ball...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets for QUALITY of: :30 Squat Hold 10 Downward / Upward Dog 10 Overhead Squats * 10 Good Mornings * 10 Toes to Bar or Knee Tucks 10 Handstand Push Ups or...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Snatch Skill Transfer Exercises (No Measure) 2 Sets of: 5 Snatch Grip Push Press (Behind the Neck) 5 Overhead Squat 5 Heaving Snatch Balance (From Squat Stance) 5 Snatch Balance with No Dip (Jumping Stance)...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) For QUALITY 1 Set of: 25 PVC Shoulder Passes 12 Overhead Squat :30 Overhead Squat Hold Then, Inchworm (Hallway to Wall) Reverse Inchworm (Wall to Hallway) Then, 1 Set of: 25 Reverse Shoulder...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-up Quick Group Dynamic (No Measure) Workout of the Day [Scaling Suggestions]: [Scale 1]: 35 Minute AMRAP of: Run 800m 80 Air Squats 8 Muscle Ups or Transitions [Scale 2]: 25 Minute AMRAP of: Run 600m 40...Read More