Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) 2 Rounds of: 20 Shoulder Passes 1 Minute – Overhead Distraction 10 Bridge Ups 1 Minute – Bridge Up Hold Metcon Boppin Berry (Time) 5 Rounds of: 12 Thrusters (95/65) 12 Toes To Bar* 15 Minute Time...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (Time) 3 Rounds of: Handstand Hold – Max Effort Hollow Body Hold – Max Effort * Goal should be at least 1 Minute or more for each exercise. ** Rest :30 Seconds between exercises and 1 Minute between rounds....Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY: 25 Leg Circles (Each Direction) Accumulate 3 Minutes in a Planche* * Each time you break, 10 Superman Raises or Rocks Strength 4×4: Back Squat * Build up to 70%1RM for Set One. ** Increase...Read More

Announcements Due to the weather Albany CrossFit and the Court Club will be closed Monday February 9th. Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) 5 Rounds for QUALITY of: :10-:20 Second L-Sit Hang from Pull-Up bar 1 Reverse Bear Walk Across the Room. * Keep...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY: 2 Strict Dips Hold Top of Dip for :10 Seconds 4 Strict Dips Hold Top of Dip for :10 Seconds 6 Strict Dips Hold Top of Dip for :10 Seconds * Continue pattern until failure....Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) 6 Rounds For QUALITY of: :30 Second Handstand (Wall) or Tripod Hold 10 Strict Toes to Bar Strength 1×1: Split Jerk * Build to a heavy single rep Split Jerk or practice technique in 15 Minutes. Metcon...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 Macho Man (AMRAP – Rounds) Every Minute On The Minute for as Long as Possible: 3 Power Cleans 3 Front Squats 3 Jerks (185,135)...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) 5 Rounds for QUALITY of: 5 Strict Pull-Ups 10 V-Ups or Hollow Raises Metcon Snow Emergency (Time) 3 Rounds of: 30 Wall Balls (24/20) 30 Box Jumps (20/14)* 15 Minute Time Cap Injury Prevention LAX Ball in...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Shoulder Smash (No Measure) Test: 5 Overhead Squats * 2 Minutes Right Side Re-Test: 5 Overhead Squats * 2 Minutes Left Side Re-Test: 5 Overhead Squats Strength 5×2: Snatch Grip Push Press 5 Sets of 2 Repetitions, Climbing Metcon...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Thruster Technique (No Measure) Practice, Practice, Practice. Metcon Kalsu (Time) On the Minute Perform: 5 Burpees. For the remaining time of each minute, perform a max set of Thrusters (135/95) Continue until you complete 100 total Thrusters. —- LT Robert...Read More