Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 5 Rounds of: 5 Sit Ups to Pike (Hold Pike for :3 each rep) 5 Bird Dog / Side (:3 Hold each rep) NOTE: Move Slowly Through The Repetitions And Maintain As Much...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (3 Rounds for reps) 6 Minute EMOM of: Odd: :30 Max Rep Double or Single Unders Even: 2 Wall Walks + 8 Air Squats * Record Double Under Reps Workout of the Day * Coaches,...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: :30 Sampson Stretch / Side 10 Overhead Squats * 10 Sit Ups 10 Good Mornings * or Back Extensions 10 Pull Ups or Ring Rows 10 Ring Dips or Push...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: Bear Crawl (Hall to Wall) Reverse Bear Crawl (Wall to Hall) 10 Air Squats 10 Downward / Upward Dog 1 Set of: Inchworm (Hall to Wall) Reverse Inchworm...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Quick Group Dynamic (No Measure) B.): Kettlebell Arm Bar (No Measure) * 2 Minutes / Side Workout of the Day * 25 Minute Time Cap [Scaling Suggestions]: [Scale 1]: Keep the repetitions the same. Build...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Quick Group Dynamic (No Measure) B.): POSE Running Technique (No Measure) Workout of the Day [Scaling Suggestions]: [Scale 1]: 5k (5,000m) Run – Keep the same as the RX. [Scale 2]: Run 3,200m – Reduce...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) Agility Ladder Drills Then 2 x 15 Squat Therapy with a partner. Workout of the Day Back Squat 5-5-5-5-5, Climbing to a Maximal Weight. (25 Minute Time Cap) [Scaling Suggestions] [Scale 1]: Build...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: 400m Run Bear Crawl (T.V. to Speakers Slowly) 12 Wall Slides Workout of the Day * 15 Minute Time Cap [Scaling Suggestions]: [Scale 1]: 35 Handstand Push-Ups 85 Pull-Ups [Scale...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: :30 Superman Hold :30 Hollow Hold 10 Downward / Upward Dog 10 PVC Passthrough 10 Total Overhead Lunge 10 Kip Swings or :30 Hang Then Thruster Technique Bar Muscle Up...Read More

Announcements Follow us on Instagram @albanycrossfit !! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 6 Minute EMOM of: Odd: 3 Kick Ups + 6 Scap Push-Ups Even: :30 of Leg Circles Then Clean Technique Workout of the Day Clean & Jerk 1-1-1-1-1-1-1 (25 Minute Time Cap) [Scaling...Read More