Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Inchworm (No Measure) Function Strength 5×1: Front Squat (@ 90% 1RM) Sport Strength 5×1: Hang Snatch (@ 80% 1RM) Function & Sport Melbourne Shuffle (Time) 5 Rounds for Time of: 5 rounds: 12 Kettlebell Swings (70/53) 12 Toes to Bar 200 Meter RunFor...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Metcon (No Measure) 12 Minute AMRAP for Quality of: 1 Spiderman Crawl Across the Room. 30 Second Ring Support Hold or FLR (Turn Out) 12 Hollow Rocks or Raises 12 Superman Rocks or Raises Function & Sport Skip Jive (AMRAP – Rounds and...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Monster Walks (No Measure) Function Strength 3RM: Deadlift (Establish in 20 Minutes) Sport Strength 3RM: Sumo Deadlift (Establish in 20 Minutes) Function WOD Deadlift EMOM – Function (7 Rounds for reps) Every Minute on the Minute for 14 Minutes: Odd: 5 Deadlifts...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Front Rack Stretch (No Measure) Function & Sport Choose Front Squat or Back Squat. 5×5: Front Squat (@ 75-85% 1RM) Function & Sport Choose Front Squat or Back Squat. 5×5: Back Squat (@ 75-85% 1RM) Function WOD Metcon (Time) For Time: 60...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 2×12: Squat Therapy (No Measure) Function & Sport 1×20: Back Squat (Good Starting Point – 65% 1RM) Function & Sport 2k Row (Time) Max Effort 2k Row Injury Prevention Double LAX Ball in Traps (No Measure)Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Bully Stretch (No Measure) 2 Minutes / Side Function WOD Boogaloo (Function) (AMRAP – Rounds and Reps) 30 Minute AMRAP of: 10 Chest to Bar Pull-Ups 400m Run Sport WOD Boogaloo (AMRAP – Rounds and Reps) 30 Minute AMRAP of: 500m Row...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Olympic Wall Squat (No Measure) Accumulate 2 Minutes. Use a band. Function Strength Metcon (10 Rounds for weight) Every Minute on the Minute for 10 Minutes: 1 Back Squat @ 85-95% 1RM Sport Strength Metcon (Weight) Snatch Complex: 1 Power Snatch + 1...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Metcon (No Measure) 10 Minute AMRAP for Quality of: Bear Walk Down / Backward Bear Walk Back 20-30 Second Pull-Bar Hang (Hollow) 10 Superman Rocks or Raises 20-30 Second Tripod Hold Function & Sport Pom Squad (AMRAP – Rounds and Reps) Teams of...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Inchworm (No Measure) Across the room. Focus on the hamstring stretch. Walk hands out far. Function & Sport Push Jerk (Build to a Heavy Single.) Split Jerk (Build to a Heavy Single.) Function WOD Metcon (12 Rounds for time) Every Minute on the...Read More
