Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Skills Practice Muscle Up Technique Practice (No Measure) Practice for 10 Minutes: Hit Sets of: 3-5 Rest: 90 Seconds between Sets. Hold: Each Position for 3 Seconds. Boxer Pose Progression: 1.) Pull to Sternum 2.) Pull Through to...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Rounds for Quality of: 400m Run 5 Inchworms 10 Broad Jumps Skills Practice A): GHD Sit Up (3 x 6 – Technique Practice) B): GHD Hip Extensions (3 x 6 – Technique Practice) Workout of the Day Radiohead...Read More

Announcements Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up POSE Running Technique (No Measure) Workout of the Day Tosh Sprints (9 Rounds for time) 200m Run, Rest 1:1 400m Run, Rest 1:1 600m Run, Rest 1:1 Repeat this cycle for three rounds. Mobility LAX Ball in Calfs (No Measure) * 2...Read More

Announcements Today is Bring a Friend day! Bring in a buddy (or more) to WOD with you! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Group Dynamic (No Measure) Skills Practice Squat Therapy (No Measure) 2 x 10 with a partner, spot each other. Workout of the Day Run Cindy, Run!...Read More

Announcements Today is Bring a Friend day! Bring in a buddy (or more) to WOD with you! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Workout of the Day Metcon (No Measure) 2 Sets for QUALITY of: 10 Downward / Upward Dog 5 Inchworms 5 Reverse Inchworms 10 Air Squats Skills Practice...Read More

Announcements Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Sets for QUALITY of: 200m Run 10 One Arm Kettlebell Row / Side (Use Arm Bar Weight) 10 Hand Release Push Ups Then Kettlebell...Read More

Announcements Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Workout of the Day Darth...Read More

Announcements Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 3 Sets for QUALITY of: 10 Lunges with Twist toward forward leg 8 Push Ups High Knees Down & Back Workout of the Day Darth...Read More

Announcements Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Agility Ladder Drills (No Measure) Strength Paused Back Squat * Establish a 3RM Paused Back Squat. ** Pause 5 Seconds at the Bottom, 7 Seconds at the Top...Read More

Announcements Congrats to Matt Conroy on his 2nd place finish in the 90 Day Challenge!!! Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up The Junkyard Dog! (No Measure) * 3 Minute AMRAP with a Partner Skills Practice Medicine Ball Clean Technique (No Measure) Progression: – Deadlift (Focus: Setup) – Deadlift Shrug...Read More