Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×12: PVC Pass Through (No Measure) Function Strength 5×3: Back Squat Sport Strength 5×3: Front Squat Function WOD Hollandaise – Function (AMRAP – Rounds and Reps) AMRAP 8: 3 Push Press (95/65), 3...Read More
Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×12: Wall Slides (No Measure) Gymnastics Strict Pull Ups (Function/Sport: 3,3,2. Scaled: 6,6,4) Function & Sport Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten...Read More
Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×15: Downward / Upward Dog (No Measure) Function Strength 3×3: Paused Front Squat (@ 50%1RM) Sport Strength Clean Function & Sport Siracha (Time) 15-12-9 Toes To Bar Burpees * 300m Row After Each...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 Front Rack Stretch (No Measure) Function Strength 1RM: Front Squat & Jerk Complex 1 Front Squat 1 JerkBuild to a heavy weight in 15 Minutes. Take the bar off the rig. Sport...Read More
Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Double LAX Ball in Traps (No Measure) Gymnastics A) : Strict Pull Ups (Function/Sport: 3,2,2. Scaled: 6,4,4) B): Pull-Up Bar Hang Function & Sport Karen (Time) For Time: 150 Wall-Ball Shots, 20# /...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 Shoulder Distraction with Squat Hold (No Measure) Function WOD Tikka Masala (Time) 3 Rounds of: 800 Meter Run 30 Goblet Squats (70/53) 30 Burpees to Plate (45/35)* 30 Minute Time Cap Sport...Read More
Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep LAX Ball Scapular Mobility (No Measure) Skills Jerk Skills Progression (No Measure) Function & Sport Jake the Snake (Time) 10-9-8-7-6-5-4-3-2-1 Jerks (155/105) 2-4-6-8-10-12-14-16-18-20 Pull-Ups * Take Jerks from the ground.RX Plus = (175/125)...Read More
Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×10: Hollow Rocks or Raises (No Measure) 1×10: Superman Rocks or Raises (No Measure) Gymnastics Strict Pull Ups (Function/Sport: 2,2,2. Scaled: 4,4,4) Strength Superset the exercises below. No rest between exercises. Exactly 2...Read More
Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Kettlebell Arm Bar (No Measure) Function Strength 1RM: Floor Press Sport Strength 1RM: Bench Press Function & Sport Dirty Dancer (Time) 4 Rounds of: 10 Deadlifts (225/155) 10 Toes 2 Bar 10 Hand...Read More
Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Spiderman Lunge with Hamstring Stretch (No Measure) Skills Power Clean Technique (No Measure) Function & Sport Work with some weight. Hit a new PR! & Write it on the PR Board. 1RM: Power...Read More
