Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-up Cargo Net Climbing (No Measure) Spend 10 Minutes Climbing up and down the Cargo Net! Skills Practice Deadlift Technique (No Measure) Progression (from the floor): 1. Stance 2. Grip 3. Shins 4. Chest Up 5. Pull Workout of the Day Christine on the...Read More
Announcements Main – 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 CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target Skills...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up The Junkyard Dog! (No Measure) 3 Minute AMRAP with a Partner. Skills Barbell Technique Drills (No Measure) 1.) Power Snatch 2.) Power Clean 3.) Push Jerk Workout of the Day 90 Day Challenge “Open” WOD (AMRAP – Rounds and Reps) 10 Minute AMRAP...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Warm-Up Metcon (No Measure) 2 Rounds for QUALITY of: 10 Inchworms 10 Overhead Squats (Empty Bar) 10 Push Ups Strength 1RM: Back Squat [Back Squat Warm-Up] *** Build to a 1RM in 25 Minutes.*** First 10 Minutes: Bar x 5 45% x 5 55%...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 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 Metcon Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Squat Therapy (No Measure) For QUALITY: 5 x 10 with a Partner (Spotter). * REST 2 Minutes between sets. ** Challenge yourself and gradually try to move your feet closer and closer to the wall. Metcon Goat Day (AMRAP –...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Tripod Practice (No Measure) 3 x Max Time Hold Strength Metcon (Weight) Overhead Complex: 2 Push Jerks 1 Jerk * Build to a MAX Weight in 15 Minutes. Metcon Shuttle Bug (AMRAP – Reps) 15 Minute EMOM of: Minute 1:...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Metcon (No Measure) Reverse TABATA (:10 On :20 Off) for QUALITY of: Ring Support and Bottom of Dip. * Alternate each Round between both exercises. Strength Thruster * Build to a heavy 3 reps for the Thruster in 15 Minutes. ** Take the bar...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Quad Smash (No Measure) * 2 Minutes / Side Strength 3×10: Back Squat 3 x 10 @ 70-75% 1RM * Build to your weight slowly & rest 2-3 minutes between working sets. ** 20 Minute Time Cap. Metcon Step...Read More
