Announcements JOIN OUR ONLINE ZOOM CLASSES! [WEEKDAY SCHEDULE]: 8:30 AM – Meeting ID: 262-806-413 – https://zoom.us/j/262806413 NOON – Meeting ID: 364-492-400 – https://zoom.us/j/364492400 5:30 PM – Meeting ID: 359-115-363 – https://zoom.us/j/359115363 [SATURDAY & SUNDAY SCHEDULE] 10 AM – Meeting ID: 216-528-666 https://zoom.us/j/216528666 🙂 Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT WARM-UP: … 3 Sets of: :30 Push-Up to Downward Dog :30 Alternating Sampson Lunges :30 Inchworms … PRACTICE: 5 Plank Up-Downs :20 Forearm Side Plank (Left) 20 Forearm Side Plank (Right) 5 Hollow Rocks :20 Forearm Side Plank Up-Downs (Left) 20 Forearm Side Plank Up-Downs (Right) 5 V-Ups Metcon (No Measure) “Supple Sunday” 3 Sets for QUALITY (No Score) of: 9 Plank Up-Downs 1:00 Forearm Side Plank (Left) 1:00 Forearm Side Plank (Right) 15 Hollow Rocks 1:00 Forearm Side Plank Up-Downs (Left) 1:00 Forearm Side Plank Up-Downs (Right) 21 V-Ups Side Plank...Read more

Announcements JOIN OUR ONLINE ZOOM CLASSES! [WEEKDAY SCHEDULE]: 8:30 AM – Meeting ID: 262-806-413 – https://zoom.us/j/262806413 NOON – Meeting ID: 364-492-400 – https://zoom.us/j/364492400 5:30 PM – Meeting ID: 359-115-363 – https://zoom.us/j/359115363 [SATURDAY & SUNDAY SCHEDULE] 10 AM – Meeting ID: 216-528-666 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://www.youtube.com/watch?v=WVTJdjFjzaE Metcon (3 Rounds for time) “Mirror Effect” On the 0:00… 1 Mile Run On the 10:00… 100 Burpees On the 20:00… 1 Mile Run*SCALING* … RUNS: Row 2,000m, Bike...Read more

Announcements JOIN OUR ONLINE ZOOM CLASSES! [WEEKDAY SCHEDULE]: 8:30 AM – Meeting ID: 262-806-413 – https://zoom.us/j/262806413 NOON – Meeting ID: 364-492-400 – https://zoom.us/j/364492400 5:30 PM – Meeting ID: 359-115-363 – https://zoom.us/j/359115363 [SATURDAY & SUNDAY SCHEDULE] 10 AM – Meeting ID: 216-528-666 https://zoom.us/j/216528666 🙂 Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT WARM-UP: … 6 Mins. for Quality: 20 Single Unders 5 Push-up to Down Dog 20 Single Unders 10 Slow Air Squats … PRACTICE: 6-4-2: DB Power Cleans * 10 DU (20 Single Under) after each set 6-4-2: DB Front Squats * 10 DU (20 Single Under) after each set Metcon (Time) “90 Shiny” 21-15-9: DB Power Cleans 50 Double Unders After Each Round Directly Into… 21-15-9: DB Front Squats 50 Double Unders After Each Round*SCALING* … DOUBLE UNDERS: Reduce reps, 75 Single Unders, 25 Over-and-back DB Hops, 50 line hops, 25 Jumping...Read more

Announcements JOIN OUR ONLINE ZOOM CLASSES! [WEEKDAY SCHEDULE]: 8:30 AM – Meeting ID: 262-806-413 – https://zoom.us/j/262806413 NOON – Meeting ID: 364-492-400 – https://zoom.us/j/364492400 5:30 PM – Meeting ID: 359-115-363 – https://zoom.us/j/359115363 [SATURDAY & SUNDAY SCHEDULE] 10 AM – Meeting ID: 216-528-666 https://zoom.us/j/216528666 🙂 Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT WARM-UP: … 3 Sets: 1 Min. Alternating Spider-Man Lunges :30 Side Plank / Side 1 Min. Wall Sit (or Squat Hold) Metcon (Time) “Grip Don’t Trip” 100 Air Squats 50 Sit-Ups 80 Air Squats 40 Sit-Ups 60 Air Squats 30 Sit-Ups 40 Air Squats 20 Sit-Ups 20 Air Squats 10 Sit-Ups * Perform a 100m Carry after each movement. Carry 1-2 dumbbells farmer style, a barbell in the front rack, odd objects any way. If unable to carry do a :20 Side Plank / Side.*SCALING* … REPS: Reduce Air Squat reps as...Read more

Announcements JOIN OUR ONLINE ZOOM CLASSES! [WEEKDAY SCHEDULE]: 8:30 AM – Meeting ID: 262-806-413 – https://zoom.us/j/262806413 NOON – Meeting ID: 364-492-400 – https://zoom.us/j/364492400 5:30 PM – Meeting ID: 359-115-363 – https://zoom.us/j/359115363 [SATURDAY & SUNDAY SCHEDULE] 10 AM – Meeting ID: 216-528-666 https://zoom.us/j/216528666 🙂 Albany CrossFit – Albany CrossFit: WOD – (Be)tter View Public Whiteboard 🏠 AT HOME WORKOUT WARM-UP: … 3 Sets: :30 Front Plank 20 Jumping Jacks 10 Glute Bridges 5 Inchworm to Push Ups … Dumbbell Warm-Up (1 light weight): 10 Goblet Squats 10 Romanian Deadlifts / Side 10 1-Arm Russian Swings 10 Strict Press / Side 10 Goblet Squats … PRACTICE: 14 Over and Back Hops 7 DB Thrusters 14 Over and Back Hops 5 DB Clean and Jerks 14 Over and Back Hops 3 Devils Press Metcon (4 Rounds for time) “Encore” Rounds start on the 0:00, 5:00, 10:00, and 15:00 minute marks. Finish as quickly...Read more