Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up 1-Mile Run (Time) Max Effort 1-Mile Run* 10 Minute Time Cap Workout of the Day Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was...Read More
Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 3 Sets for Quality of: 5 Inchworms 10 Kettlebell Swings* 5 Reverse Inchworms 10 Goblet Squats* * You pick the kettlebell weight, it should be something you can do unbroken for both exercises. Skills Practice Deadlift Technique (No Measure)...Read More
Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Workout of the Day Capoot (Time) For Time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 metersIn honor of Officer James Lowell Capoot, of the Vallejo Police...Read More
Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 3 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 Group Dynamic (No Measure) Skills Practice A.): Strict Press Technique (No Measure) B.): Hang Power Clean Technique (No Measure) Workout of the Day Isla Nublar & Isla Sorna (AMRAP – Rounds and Reps) 8 Minute AMRAP of: Max Repetition – Strict Press...Read More
Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets for Quality of: 2 Minute Row @ Casual Pace 3 World’s Greatest Stretch / Side * Hold each position for 3 Seconds 1 Bear Crawl (Rig to Hallway) 10 PVC Passthrough 10 Overhead Squat 10 Ring Rows...Read More
Announcements Bring a Friend Day is tomorrow! Bring your friends, family, co-workers etc… for a fun partner WOD! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up A.): Group Dynamic (No Measure) B.): Squat Therapy (No Measure) 2 x 10 with a partner. Spot each other. Workout of the Day Metcon (AMRAP...Read More
Announcements Bring a Friend Day is tomorrow! Bring your friends, family, co-workers etc… for a fun partner WOD! Albany CrossFit – Albany CrossFit: Endurance Club View Public Whiteboard Metcon (Time) 2K row *rest 4 minutes Another 2K row Coaches surprise Foam roller back decompression- 2 minutes and full body foam roll.Read More
Announcements Bring a Friend Day is tomorrow! Bring your friends, family, co-workers etc… for a fun partner WOD! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 3 Rounds for Quality of: :30 Sampson Stretch / Side 10 Overhead Squat with PVC 10 Sit-Ups to Pike 10 Good Mornings...Read More
