Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Turkish Get Up (No Measure) * Practice for 10 Minutes Metcon Born Free (Time) 15-12-9 of: Thruster (115/80) Chest to Bar Pull-Ups -Then Right Into- 15-12-9 of: Burpee Box Jump (24/20) Squat Clean (115/80)* 20 Minute Time Cap Injury Prevention...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 – L-Hang (from Pull-Up Bar) Then 3 x Max Effort – Planche * Rest as needed between attempts ** Record the time for each attempt. Strength 5×5: Back Squat...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) FLEXIBILITY: 10 Bar Kips 2 Minutes / Side – Turkish Bretzel 10 Bar Kips 2 Minutes – Hold bottom of Dip Metcon Snow Ball Fight (AMRAP – Rounds and Reps) 20 Minute AMRAP, In Teams of 2:...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (Time) For QUALITY: Accumulate 3 Minutes in a Handstand Hold. * Each time you break or rest, perform 10 Hollow Rocks. ** Record each Hollow Rock Repetition as a 1 second penalty. Strength 5RM: Strict Press * Establish a...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (Weight) 8 -to- :1 for QUALITY of: Ring Rows Standing Dumbbell Inverted Cross (Use DBs or Metal Plates) * Record Weight of DB or Plates used. Strength 1×1: Tall Clean * Practice speed / pulling yourself under the bar...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) Flexibility: 20 Front Leg Swings / Side 20 Side Leg Swings / Side 20 Sit Up to Pikes 2 Minutes – Hold Pike Stretch Metcon Marston (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 1 Deadlift...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) Flexibility: Test: Squat x 10 2 Minute / Side – Banded Ankle MOB 15 Sit Up to Straddles 2 Minutes – Hold Bottom of Squat Strength 10RM: Back Squat * Build up to and start at 60%1RM...Read More
Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (Time) 3 Rounds for QUALITY of: 10 V Outs on the Rings 10 Ring Straight Arm Press Outs Finish with: 50 Superman Rocks or Raises Metcon Capri Sun (Calories) 20 Minute AMRAP, In Teams of 3: Station 1: Row...Read More
