Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Kettlebell Arm Bar (No Measure) 2 Minutes / Side Strength Floor Press Build to a 2RM in 20 Minutes. Metcon Little Venice (Time) 100 Double Unders, 50 Air Squats 80 Double Unders, 40 Air Squats 60 Double Unders, 30 Air Squats 40 Double Unders, 20 Air Squats 20 Double Unders, 10 Air Squats Injury Prevention LAX Ball Foot Smash (No Measure) 2 Minutes / SideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 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 Metcon God Bless Saturday (AMRAP – Rounds and Reps) In Teams of Three, 15 Minute AMRAP of: 50 Box Jump Overs (20 Inches) 50 Burpee Over the Bar 50 Front Squats (135/95) Rest 5 Minutes Then Repeat The AMRAP with the goal of beating your teams previous score. * One Partner Working at a Time. Divide the work any way desired. Injury Prevention Full Body Barbell Smash (No Measure) Spend some quality time with the Barbell. Roll up on each area for 90 seconds to 2 minutes. – Forearms – Shoulders (Front Delts) – Quads – Inner Thigh – IT Band – CalvesRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills LAX Ball Scapular Mobility (No Measure) 2 minutes / side. Metcon Choose A), B) or C) based on your Open Division. A): CrossFit Games Open 15.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# / 65# 10 Chest-to-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 12 Overhead Squats, 95# / 65# 12 Chest-to-Bar Pull-ups 6:00 – 9:00 2 Rounds of: 14 Overhead Squats, 95# / 65# 14 Chest-to-Bar Pull-ups The ladder will ascend every 3-minutes until the athlete can not complete the ladder. B): CrossFit Games Open 15.2 Scaled (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 6 Overhead Squats, 65# / 45# 6 Chin-over-Bar Pull-ups 3:00 – 6:00 2 Rounds of: 8 Overhead Squats, 65# / 45# 8 Chin-Over-Bar Pull-ups 6:00...Read more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) Reverse Tabata, :10 On, :20 Off for QUALITY: Handstand HOLD Hanging L-Sit * Alternate exercises for 16 Rounds. Strength Deadlift Build to a heavy single or 1RM in 20 Minutes. Metcon Baseline (Time) 500m Row 40 Air Squat 30 pushups 20 Ab-Mat Situps 10 Pull-Ups * 10 Minute Time Cap Injury Prevention Couch Stretch (No Measure) 2 Minutes / SideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Power Clean Technique (No Measure) Strength 3×3: Power Clean 3 x 3 @ 70% 1RM Clean. * Rest 2 Minutes between working sets. Metcon Matter + Form (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 2 Power Cleans (135/95) 8 Burpees 4 Power Cleans (135/95) 8 Burpees 6 Power Cleans (135/95) 8 Burpees *Continue to increase Power Cleans by 2 reps each round. Burpees remain the same each round. Injury Prevention ()Read more