Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Front Rack Stretch (No Measure) Spend 1 Minute per side. Continue working on this accumulating time throughout the Strength WOD. Function Strength 5×2: Front Squat (80-90% 1RM, Across) Sport Strength Metcon (9 Rounds for weight) 9 Minute Clean & Jerk EMOM: 3...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skill Metcon (No Measure) 10 Minute AMRAP for Quality of: 10 PVC Pass Through 10 Inchworms 15 Kip Swings or 20-30 Second Hang 30 Second Tripod Hold 5-10 Strict Pull Ups or Scaled Variation Skills Medicine Ball Clean Technique (No Measure) Taught...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Do A then B on one side, repeat on the other leg. A: Banded Hamstring Floss (No Measure) 1 Minute per Side B: Banded Super Couch Stretch (No Measure) 1 Minute per Side Function Strength 3×3: Back Squat (@ 80-85% 1RM) Sport Strength...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Go through the Pose sequence twice. A then B, repeat. A: Downward Dog (No Measure) Hold for 30 Seconds B: Upward Dog (No Measure) Hold for 30 Seconds Function & Sport Tosh Sprints (9 Rounds for time) 200m Run, Rest 1:1 400m Run,...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Shoulder Distraction with Squat Hold (No Measure) 1 x 15 Release / Compact per side. Function WOD CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups Sport WOD...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×12: Squat Bridge (No Measure) Skills Deadlift Technique (No Measure) Led by the class coach. Then warm up to your WOD weight. Function & Sport Metcon (Time) Ten Rounds For Time of: 15 Deadlift (135/95) 15 Push Ups Injury Prevention Couch Stretch (No...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Calf Stretching (No Measure) Function & Sport Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Injury Prevention Spend some time after class with a Foam Roller. 1 x 15 per...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 2×10: Squat Therapy (No Measure) With a partner. Spot one another (community). Function & Sport 10×2: Back Squat (@70-75%1RM. Focus: Bar Speed) Function WOD Metcon (Time) “Gulch” 7 Rounds For Time of: 7 Chest to Bar Pull-Ups 7 Push Press (135/95) 7 Burpees...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Gymnastics Skills (12 Minutes for Quality of): 15 Leg Swings / Side 10 Sit Up to Straddles or Hollow Raises 10 Bridge Ups or Superman Raises 10 Ring Dips (w/turn out) or Ring Push Ups (w/turn out) 10 Pistols (Alternating) or 10 Lunges...Read More

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Russian Baby Maker (No Measure) Accumulate 2 Minutes…in the world’s greatest stretch! Function Strength 3RM: Overhead Squat (Establish in 25 Minutes) Sport Strength You have 25 Minutes to build to a heavy single for each movement. These are not 1 rep maxes. If...Read More