Announcements Albany CrossFit – Albany CrossFit: Endurance Club View Public Whiteboard () Metcon (AMRAP – Rounds) With a 40 minute running clock Buy in: -1 mile run 5 rounds -10 toes to bar – 5 burpee pull ups Then -800 Meter run 5 rounds -10 American KB swings (53/35) – 30 second plank hold (top...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Workout of the Day Jurrasic World (Time) 100 Squats 100 Sit-Ups 100 Push-Ups 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Squats * 40 Minute Time Cap Mobility Full Body Foam Roll (No Measure) Spend some quality time with...Read More

Announcements Albany CrossFit – Albany CrossFit: Sports Performance View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets for QUALITY of: :30 Sampson Stretch / Side 10 Overhead Squat w/ PVC 10 Sit-Up to Pike 5 Single Legged Glute Bridges / Side :30 Pull-Up Bar Hang 10 Push-Ups Strength Metcon (Weight) [Tempo Deadlift] * Build to...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Rounds for Quality of: :30 Sampson Stretch / Side 10 Overhead Squat with PVC 10 Sit-Ups to Pike 10 Good Mornings with PVC 10 Pull-Ups or Ring Rows 10 Ring Dips or Push Ups * Round 1: Use...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets for Quality of: 15 Unbroken Wall Balls (20/14) Spider-Man Lunge (To Hallway) Bear Crawl (To Rig) :30 Pull-Up Bar Hang Strength 1×1: Thruster [Thruster Warm-Up] * Build to a Heavy Single in 15 Minutes. [First 8 Minutes]...Read More

Announcements Albany CrossFit – Albany CrossFit: Sports Performance View Public Whiteboard Warm-Up Metcon (No Measure) 200m Run Inchworm (Hallway to Rig) Bear Crawl (Rig to Hallway) 200m Run Spider-Man Lunge (Hallway to Rig) Frankenstein Walk (Rig to Hallway) 200m Run Skills Practice Metcon (5 Rounds for time) Part One: 5 Minute EMOM of: 15 Scap...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Group Dynamic (No Measure) B.): Metcon (No Measure) Tabata (:20 On, :10 Off for 8 Rounds) of: Hold Top of Ring Dip Hold Bottom of Ring Dip * Alternate between exercises. Skills Practice POSE Running Technique (No Measure) Workout of the...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets of: 400m Run 10 Hollow Rocks 10 Superman Rocks Strength 1 x 1: Bench Press [Bench Press Warm-Up] * 15 Minutes to Build to a Heavy Single [First 8 Minutes] Hits sets of 3-5 increasing weight from...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Skills Practice A.): Snatch Technique (No Measure) B.): Squat Clean Technique (No Measure) C.): Push Jerk Technique (No Measure) Workout of the Day Olympic Lifting Total (Total Weight) * 30 Minute Time CapRead More

Announcements Albany CrossFit – Albany CrossFit: Endurance Club View Public Whiteboard Group Dynamic (No Measure) Metcon (Time) 2 mile run 30 burpees to 6 inch target 30 toes to bar 1 mile run 30 burpee box jumps (24/20) 100 double unders *45 min time cap Couch stretch, 2 min each side Full body foam roll...Read More