Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Hamstring Floss (No Measure) Metcon Choose either workout A or B. A: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats B: Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×12: Hollow Rocks or Raises (No Measure) 1×12: Superman Rocks or Raises (No Measure) Metcon Luke (Time) 500m Row 15 Clean and Jerk, 155/105 500m Row 30 Toes to Bar 500m Row 45 Wall Balls, 20/14 500m Row 45 Kettlebell...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Shoulder Distraction with Squat Hold (No Measure) 1 x 15 / Side. Skills Snatch Technique (No Measure) Drills by class coach. Metcon Golden Grahams (AMRAP – Reps) AMRAP 12: 15 Snatches (95/65), 15 Box Jumps (24/20) 15 Snatches (95/65),...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Shoulder Smash (No Measure) 2 Minutes / Side Metcon 90 Day Challenge “Open” WOD (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 15 Ground to Overhead (75/55) 30 Double Unders * Barbells must be loaded with full sized...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Chest Opener (No Measure) With a Partner & Foam Roller.1 x 8 Contract + Release / Partner. Metcon The Ghost (AMRAP – Reps) 6 Rounds of: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double-Unders 1:00 Rest Injury Prevention...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Quad Smash (No Measure) 2 Minutes / Side Metcon Fruit Loops (Time) 3 Rounds for Time of: 25 Thrusters (95/65) 25 Toes to Bar* 15 Minute Time Cap Strength Choose either complex A or B. Example: Repeat 1 Snatch...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×6: Inchworm (No Measure) 1×6: Reverse Inch Worm (No Measure) Metcon 2k Row (Time) Max Effort 2k Row* 10 Minute Time Cap Strength 2×3: Front Squat Build up in weight to 90-95% 1RM, Across. Injury Prevention Foam Roll Upper /...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Olympic Wall Squat (No Measure) Test: 5 OHS w/ PVC Hold stretch for 2 Minutes. Re-Test: 5 OHS w/ PVC Strength 5×5: Overhead Squat Across @ 70% 1RM Snatch * If you missed the 90 Day Challenge 1RM Squat Benchmark....Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Metcon Apple Jacks (Time) In Teams of 2, 50-40-30-20-10: Power Clean (115/80) Box Jump Overs (24/20) Push Jerks (115/80) Toes to BarRead More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Spiderman Lunge with Hamstring Stretch (No Measure) Across the room one time. Focus on the stretches in the front of the hip and hamstrings. Metcon Loredo (Time) 6 Rounds of: 24 Air Squats 24 Pushups 24 Walking-Lunge Steps 500 Meter...Read More