Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Hamstring Floss (No Measure) 2 Minutes / Side Skills Deadlift Technique (No Measure) Led by the class coach. Then slowly build to your WOD weight. Function WOD Metcon (7 Rounds for reps) “Pachanga” 7 x 2:00 Rounds, Resting 1:00 Between: 200m Run...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Spiderman Lunge with Hamstring Stretch (No Measure) Crawl across the triple. Function Strength 3×5: Back Squat (@ 80-85% 1RM. Across.) Sport Strength 3×3: Double Paused Front Squat (10 sec @ Bottom. 5 Sec 1/2 Way Up. Climbing.) Function WOD Metcon (Time) For Time:...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×15: Foam Roll IT Bands (No Measure) Spend a little bit of time on both legs. Calf Stretching (No Measure) Spend some time loosening these babies up! Skills POSE Running Technique (No Measure) Function & Sport Nicole (AMRAP – Rounds and Reps) 20-Minute...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 3×10: Squat Therapy (No Measure) Do this with a partner. Help spot one another. Function & Sport Metcon (25 Rounds for reps) “Clear(l)y Diabolical” 25 Minute EMOM of: Minute 1: Row :40 On, :20 Off Minute 2: 20 Wall Balls (20/14) Minute 3:...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1 x 5: Partner Hamstring Stretch (No Measure) Contract 5 Seconds / Relax 10 Seconds and Stretch further. Repeat six times per leg per partner. Function & Sport 5 x 5: Tire Flip Practice technique, have fun, learn something new! * 20 Minute...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep LAX Ball Foot Smash (No Measure) 2 Minutes / Side Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Function & Sport 5k Run (Time) Max Effort 5k...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×15: Foam Roll Quads (No Measure) 1×15: Foam Roll Lats (No Measure) Function WOD Correction: Perform 3 Kettlebell Swings instead of 1. Hokey Pokey (Hell’s Bells Version) (Time) 30 Reps For Time of: 1 Kettlebell Swing 1 Front Rack Lunge (Put the Right...Read More
Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×15: Downward / Upward Dog (No Measure) Move slowly and focus on the stretches in both positions. Function Strength Instructions: 1.) This is NOT for time, but for QUALITY 2.) Do not go to failure on any set. 3.) Sets do not have...Read More
