Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Achilles Tendon Stretch (No Measure) Hold for 2 Minutes Function Strength 1RM: Front Squat Sport Strength 1RM: Snatch Function & Sport Whip Cream (Time) 3 Rounds of: 500m Row 12 Thrusters (95/65) 21 Toes to Bar Injury Prevention Foam...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Double LAX Ball in Traps (No Measure) Smash Traps for 2 Minutes Gymnastics A) : Strict Pull Ups (Function/Sport: 4,3,3. Scaled: 8,6,6) Function: Strict Pull Ups Sport: Strict Pull Ups *Weight Vest (20/10) Scaling: Difficult Barbell Pull-Ups * Rest 2...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×8: Inchworm (No Measure) 1×8: Reverse Inch Worm (No Measure) Skills Power Clean Technique (No Measure) Function & Sport Kibbles & Bits (Time) Teams of 2 3 Rounds of: 1,000m Row (Alternate every 250m) 40 Power Cleans (115/80) 40 Box...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Smash: Inner Thigh (No Measure) 2 Minutes / Side Function Strength 3×2: Front Squat @ 90% 1RM Sport Strength 5×1: Low Hang Snatch Work up to a heavy Squat Snatch from the low hang (below knees)Climbing Function WOD Amanda...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Hamstring Floss (No Measure) 2 Minutes / Side Function & Sport Team Morrison (AMRAP – Rounds and Reps) 30 Minute AMRAP, In Teams of 2: 50-40-30-20-10 Wall-Ball Shots (20/14 Box Jumps (24/20) Kettlebell Swings (53/35) Injury Prevention LAX Ball...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Spiderman Lunge with Hamstring Stretch (No Measure) Across the room and back! Function & Sport Fortitude (AMRAP – Reps) On the Minute x 30: Odd Minutes – 15 Calorie Row Even Minutes – 15 Burpees Injury Prevention 5 Minute Squat...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills LAX Ball Foot Smash (No Measure) 2 Minutes / Side Function WOD Death by Kettlebell Swing (AMRAP – Reps) With a 20 Minute Running Clock Complete: First 10 Minutes: On the 1st Minute: 2 Kettlebell Swings (70/53) On the 2nd...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Calf Smash (No Measure) 2 Minutes / Side Function WOD Open Test – Function (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 50 Wall Ball (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes 2 Bar 30...Read More

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×10: LAX Ball Scapular Mobility (No Measure) 2 Minutes / Side Gymnastics Strict Pull Ups (Function/Sport: 3,3,3. Scaled: 6,6,6) Function: Strict Pull Ups Sport: Strict Pull Ups *Weight Vest (20/10) Scaling: Difficult Barbell Pull-Ups * Rest exactly 90 Seconds between...Read More

Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Super Couch Stretch (No Measure) Function WOD Slingshot – Function (AMRAP – Reps) 7 x 2:00 Rounds: 200 Meter Run 5 Pull-Ups 10 Pushups 15 Air Squats AMRAP Russian Kettlebell Swings (70/53)...Read More