Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY 10 to 1: Ring Row Push Up Make tempo for each movement 2 seconds up, hold 1 second, 2 seconds down, hold 1 second. ** Make these HARD Ring Rows. All should do them (even...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY, Reverse Tabata (:10 On :20 Off) of: Hold – Ring Support Hold – Bottom of Dip * Alternate between both movements for 16 total rounds. Strength Thruster * Build to a heavy single in 15...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills “Roxanne” (No Measure) Divide the class in half. Everyone starts jogging in place. Burpees are performed on Roxanne and red light. Metcon Tabata (AMRAP – Reps) 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: Row for...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills LAX Ball in Forearms (No Measure) 2 Minute / Side. Metcon Choose AMRAP A) or B) then immediately at the 9 minute mark (regardless of the WOD you chose) build to a 1RM Clean & Jerk in 6 Minutes. A):...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (6 Rounds for time) For Quality: 3 x MAX Effort – Hanging L-Sit 3 x MAX Effort – Handstand * Record your time for each attempt. Metcon Let’s Ride (5 Rounds for distance) In Teams of 2, Row for...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (8 Rounds for reps) Tabata (8 Total Rounds for Quality): Hollow Hold Superman Hold * Alternate between movements ** Record Time Each Round Skills Heaving Snatch Balance Establish a heavy 1 rep in 15 Minutes or practice the skill....Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) FLEXIBILITY: 15 Sit Up to Straddles 2 Minute Hold – Pancake Split 15 Sit Up to Pikes 2 Minute Hold – Pike Stretch Metcon Team OPEN Test (AMRAP – Rounds and Reps) 20 Minute AMRAP, In Teams...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) Test: Side Split 3 Minute / Side – Banded Super Couch Stretch Re-test: Side Split * Hold each Side Split for 2 minutes each side. Metcon First Kiss (AMRAP – Rounds and Reps) 20 Minute AMRAP, In...Read More
