Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Olympic Wall Squat (No Measure) Function WOD 5RM: Deadlift Sport WOD 5RM: Low Hang Snatch Work up to a heavy Squat Snatch from the low hang (below knees)Establish a 5RM Low Hang Snatch...Read More
Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Metcon (No Measure) 8 Minute AMRAP for Quality of: 1 Spiderman Crawl (Lunge) Across Room 8 Hand Release Push Ups 8 Air Squats 30 Second Squat Hold Gymnastics A) : Strict Pull Ups...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) Skills Thruster Technique (No Measure) Function & Sport Fireball (AMRAP – Rounds and Reps) 20 Minute AMRAP, In Teams of 3: 9 Calorie Row 9 Box...Read More
Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Banded Super Couch Stretch (No Measure) WOD Prep 5×3: Deadlift Function WOD Beast Builder (Function) (9 Rounds for reps) 9 Minute EMOM of: Minute 1: 9 Front Squats + 1 Push Press Minute 2: 8...Read More
Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Metcon (No Measure) 2 Rounds for Quality of: 6 Inch Worms 8 Burpees 10 PVC Pass Through 12 Scap-Push-Ups Gymnastics A) : Strict Pull Ups (Function/Sport: 2,1,1. Scaled: 4,2,2) B): Pull-Up Bar Hang...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: Downward / Upward Dog (No Measure) Function & Sport Work-It-Wednesday (AMRAP – Reps) Every Minute on the Minute for 30 Minutes: Minute 1: Max Burpees Minute 2: Max Lunges Minute 3: Max...Read More
Announcements WOD’s can be scaled for athletes of all abilities Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep PVC Rotator Cuff Stretch (No Measure) Function Strength 1RM: Strict Press Sport Strength 1RM: Power Snatch Function WOD Three Times A Lady (Function) (AMRAP – Rounds and Reps) 3 Minute AMRAP of: 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 Banded Front Rack Stretch (No Measure) Banded Hamstring Floss (No Measure) Function WOD Lipstick on a Pig (Function) (Time) Buy In: 1000 Meter Run Immediately Into… 6 Rounds of: 9 Pull-Ups 9 Kettlebell...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: 3×1. Scaled: 3×2.) Strength Superset the exercises below. No rest between exercises. Exactly 2...Read More
