Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 2×10: Squat Therapy (No Measure) With a partner. Spot one another. Metcon Escape From Wonderland (Time) 3 Rounds of: 75 Double Unders 50 Air Squats 25 Calorie Row* 20 Minute Time Cap Injury Prevention Foam Roll Quads (No Measure) Spend...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 5×3: Muscle Up Technique Practice (No Measure) Each time you complete the boxer pose drills (with a 3 second pause at each step) it will count as 1 rep. Complete 5 Sets of 3 Reps. Metcon Smacks (AMRAP – Rounds...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Bridges (No Measure) 1 x 10 Glute Bridges 1 x 6 Single Legged Bridge (Left Leg) 1 x 10 Glute Bridges 1 x 6 Single Legged Bridge (Right Leg) Strength 1×3: Back Squat * 15 Minutes to Build to a...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) Handstand Practice 10 Minute AMRAP for Quality of: 20-30 Second Tripod Hold 5 Kick Ups (Floor or Wall) 3-5 Wall Walks Walking Across the Room (On all fours or just hands) Then Rope Climb Practice (8-10 Minutes):...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills A): Agility Ladder Drills (No Measure) B): Barbell Technique Drills (No Measure) – Snatch – Clean – Jerk – Thruster Metcon Lucky Charms (Time) In Teams of 2: 40 Burpee Box Jump (20”) 30 Snatches (135/95) 40 Burpee Box Jump...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 Frosted Flakes (Time) In Teams of 2: 60 Chest to Bar Pull-Ups 60 Calorie Row 15...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Pull-Up Bar Hang (No Measure) 4 Sets of :30 Second Hangs with 1 Minute of Rest Between Sets Strength Metcon (Weight) 10 Minute EMOM of: 3 Front Squats @ 50-60% 1RM Metcon Abs of Steel (Time) 100 Ab Mat Sit-ups...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Ring Support or Forward Leaning Rest (No Measure) Perform 6 Sets of :20 Seconds on :20 Seconds off. Pick one of these Gymnastic Ring skills that best fits your current ability. Metcon Fight Gone Bad (3 Rounds for reps) Three...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Turkish Get Up (No Measure) Technique practice! Metcon Kashi (AMRAP – Reps) 5 Rounds of: 1:00 – Strict Pull-Ups 1:00 – Hang Squat Clean Thrusters (95/65) 1:00 – Row for Calories 1:00 – Floor Press (135/95) 1:00 – Rest Injury Prevention Foam Roll...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Foam Roll IT Bands (No Measure) 1×15 / Side Foam Roll Upper / Lower Back (No Measure) 1×15 / Side Foam Roll Quads (No Measure) 1×15 / Side Foam Roll Calfs (No Measure) 1×15 / Side Metcon Death by 10m...Read More