Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×15: Downward / Upward Dog (No Measure) Function & Sport The Filthy Fifty (Time) 50 reps of the following for time: Box Jumps, 24/20″ – Games standards Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Monster Walks (No Measure) 1 x 12 / Side. Walk Slow, feel the burn! Function & Sport 10RM: Glute Bridge (Establish in 15 Minutes) Function & Sport Metcon (AMRAP – Rounds and Reps) Climbing Ladder for 10 Minutes: 1 Strict Pull-Up, 2...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Foam Roll IT Bands (No Measure) 1 x 20 / Side Function & Sport Big Boat Race Relay (Time) Teams of 3 Two Rounds: 9 x 200 Meter Run 9 x 300 Meter Row One teammate works while the others rest. Each teammate...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Russian Baby Maker (No Measure) Hold for two minutes. Function Strength 8×2: Paused Back Squat (@ 45-55% 1RM) * Focus: Control down, tight in the bottom, speed out of the hole. Sport Strength Metcon (Weight) Clean and Jerk Complex: 1 High Hang Squat...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Gymnastics Metcon (No Measure) 10 Minute AMRAP for Quality of: 10-15 Air Squats 20 Second: Squat Hold 10-15 Sit Up to Straddle 20 Second: Pancake Split Hold Skills Hang Power Clean Technique (No Measure) Function & Sport Team DT (Time) Teams of 2, 5 rounds:...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Wrist Distraction (No Measure) 1 Minute / Side. Keep your band to continue working on Mobility during your Strength Workout. Function & Sport Choose either Front Squat or Back Squat for today’s Strength. 1×10: Front Squat (@ 70-75% 1RM) 1×8: Front Squat...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Spiderman Lunge with Hamstring Stretch (No Measure) Crawl across the room and back! 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 Minute: 4...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Double LAX Ball in Traps (No Measure) Spend two minutes working on the tissue quality of the traps. Function Strength 5RM: Strict Press (Establish in 20 Minutes) Sport Strength 5RM: Floor Press (Establish in 20 Minutes) Function & Sport Baseline (Time) 500m Row...Read More
