Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Monster Walks (No Measure) 1 x 12 Left 1 x 12 Right 1 x Walk Forward Across Room 1 x Walk Backward Across Room Strength 5RM: Hip Thrust Build to a heavy 5 reps in 15 Minutes. Metcon Partner’s...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY: Tabata: Hollow Hold * Rest 2 Minutes Tabata: Superman Hold Metcon Complete all of EMOM A). Then rest 5 Minutes before starting EMOM B). A): Metcon (12 Rounds for time) 12 Minute EMOM of: Odd:...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Snatch Technique (No Measure) Strength 1RM: Snatch * Build to a heavy single or 1RM for the Snatch in 20 Minutes. Metcon Roads Untraveled (Time) 21-15-9 of: Chest to Bar Pull Ups Ring Dips Injury Prevention LAX Ball Pec Smash...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Kettlebell Arm Bar (No Measure) 2 Minutes / Side Strength Floor Press Build to a 2RM in 20 Minutes. Metcon Little Venice (Time) 100 Double Unders, 50 Air Squats 80 Double Unders, 40 Air Squats 60 Double Unders, 30 Air...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 God Bless Saturday (AMRAP – Rounds and Reps) In Teams of Three, 15 Minute AMRAP of:...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills LAX Ball Scapular Mobility (No Measure) 2 minutes / side. Metcon Choose A), B) or C) based on your Open Division. A): CrossFit Games Open 15.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# /...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) Reverse Tabata, :10 On, :20 Off for QUALITY: Handstand HOLD Hanging L-Sit * Alternate exercises for 16 Rounds. Strength Deadlift Build to a heavy single or 1RM in 20 Minutes. Metcon Baseline (Time) 500m Row 40 Air...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Power Clean Technique (No Measure) Strength 3×3: Power Clean 3 x 3 @ 70% 1RM Clean. * Rest 2 Minutes between working sets. Metcon Matter + Form (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 2 Power Cleans (135/95)...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY, 2 Rounds of: 10 Hollow Rocks 15 Right Leg Circles 15 Left Leg Circles 10 Superman Rocks 1×3: Paused Back Squat * Build to a heavy 3 Reps with a 3 second pause at the...Read More
