Announcements [WEEKDAY SCHEDULE] 8:30 AM – https://zoom.us/j/262806413 NOON – https://zoom.us/j/364492400 5:30 PM – https://zoom.us/j/359115363 [SATURDAY & SUNDAY SCHEDULE] 10 AM – https://zoom.us/j/216528666 🙂 Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT WARM-UP: … 3 Rounds: :30 Spider-Man Lunges :30 Glute Bridges … 2 Rounds: :30 Air Squats :30 Single Leg Glute Bridges /SIDE … Right Leg in Round 1, Left Leg in Round 2 1 Round: 1 Min. Line Hops 1 Min. Glute Bridge Walkouts … PRACTICE: … 1 Round: 5 Double DB Thrusters 5 Double DB Power Cleans 5 Over-and-Back DB Hops 5 Double DB Push Presses 5 Burpees Metcon (AMRAP – Reps) “Garage War” 3 Rounds: 1 Min. Double DB Thrusters 1 Min. Double DB Power Cleans 1 Min. Over-and-Back DB Hops 1 Min. Double DB Push Presses 1 Min. Burpees REST 1 Min.SCALING: … DOUBLE DB THRUSTERS: 1-Arm Thrusters (switch...Read more

Announcements [WEEKDAY SCHEDULE] 8:30 AM – https://zoom.us/j/262806413 NOON – https://zoom.us/j/364492400 5:30 PM – https://zoom.us/j/359115363 [SATURDAY & SUNDAY SCHEDULE] 10 AM – https://zoom.us/j/216528666 🙂 Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT WARM-UP: … Running Line Drills: … High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk Outside Foot Walk Inside Foot Walk Fast Feet … WARM-UP DEMO: https://youtu.be/WVTJdjFjzaE … PRACTICE: … 1 Round: 100m Run 2 Strict Pull-Ups 4 Alternating DB Power Snatches 6 Jumping Lunges Metcon (AMRAP – Rounds and Reps) “Quarter Zip” 25 Min. AMRAP: 400m Run 3 Rounds: 4 Strict Pull-Ups 8 Alternating DB Power Snatches 12 Jumping LungesSCALING: … RUNNING: 2 Mins Jog...Read more

Announcements [WEEKDAY SCHEDULE] 8:30 AM – https://zoom.us/j/262806413 NOON – https://zoom.us/j/364492400 5:30 PM – https://zoom.us/j/359115363 [SATURDAY & SUNDAY SCHEDULE] 10 AM – https://zoom.us/j/216528666 🙂 Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT WARM-UP: … 1 Min. Alternating Sampson Lunges :45 Down Dog Hold :30 Side Plank (Right) … 1 Min. Inchworms to Push-Ups :45 Up Dog Hold :30 Side Plank (Left) … 1 Min. Alternating Spider-Man Lunges :45 Push-Up to Down Dog :30 Forearm Plank … PRACTICE: … 50m Farmers Carry 10 Double DB Deadlifts 15 AbMat Sit-Ups Metcon (AMRAP – Rounds and Reps) “Sweat Sixteen” 16 Min. AMRAP: 100m Farmers Carry 20 Double DB Deadlifts 30 AbMat Sit-upsSCALING: … FARMERS CARRY: 1-Arm Farmers Carry (Switch sides after 50m), Carry odd objects if needed, 30 weighted or unweighted alternating lunges if unable to go outside. … DOUBLE DB DEADLIFTS: 1-Arm DB Deadlifts (10/SIDE), Odd...Read more

Announcements [WEEKDAY SCHEDULE] 8:30 AM – https://zoom.us/j/262806413 NOON – https://zoom.us/j/364492400 5:30 PM – https://zoom.us/j/359115363 [SATURDAY & SUNDAY SCHEDULE] 10 AM – https://zoom.us/j/216528666 🙂 Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT WARM-UP: … :30 Glute Bridges :30 Side Plank (Right) :30 Glute Bridges :30 Side Plank (Left) … :30 Single Leg Glute Bridges (Right) :30 Inchworm to Push-Up :30 Single Leg Glute Bridges (Left) :30 Inchworm to Push-Up … :30 Weighted DB Glute Bridge :30 Seated 1-Arm DB Strict Press (Right) :30 Weighted DB Glute Bridge :30 Seated 1-Arm DB Strict Press (Left) Metcon (No Measure) “Sunday Best” On the Minute x 10: 16 1-Arm Russian DB/KB Swings Max Front Plank in Time Remaining REST 5 Min. On the Minute x 10: 10 1-Arm DB/KB Strict Presses Max Side Plank in Time Remaining (Switch sides each round).SCALING: … 1-ARM RUSSIAN DB SWINGS: Using...Read more

Announcements [WEEKDAY SCHEDULE] 8:30 AM – https://zoom.us/j/262806413 NOON – https://zoom.us/j/364492400 5:30 PM – https://zoom.us/j/359115363 [SATURDAY & SUNDAY SCHEDULE] 10 AM – https://zoom.us/j/216528666 🙂 Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT WARM-UP: … Running Line Drills: … High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk Outside Foot Walk Inside Foot Walk Fast Feet … WARM-UP DEMO: https://youtu.be/WVTJdjFjzaE … PRACTICE: 1 Round: 10 Air Squats 15 Double Unders 200m Run Metcon (AMRAP – Rounds and Reps) “Lactaid” 20 Min. AMRAP: 10 Air Squats, 30 Double Unders, 200m Run 20 Air Squats, 30 Double Unders, 200m Run 30 Air Squats, 30 Double Unders, 200m Run 40 Air Squats,...Read more