Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY, 2 Rounds of: 10 Hollow Rocks 15 Right Leg Circles 15 Left Leg Circles 10 Superman Rocks 1×3: Paused Back Squat * Build to a heavy 3 Reps with a 3 second pause at the bottom of each rep in 20 minutes. Metcon Chickens in the Pen (AMRAP – Rounds and Reps) 8 Minute AMRAP of: 15 Cal Row 15 Wall Balls, 20/14 Injury Prevention Pigeon Pose (No Measure) * 2 Minutes / SideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY 10 to 1: Ring Row Push Up Make tempo for each movement 2 seconds up, hold 1 second, 2 seconds down, hold 1 second. ** Make these HARD Ring Rows. All should do them (even if you have Pull Ups). Metcon Rebel Soul (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 50 Double Unders 20 Kettlebell Swings (70/53) 7 Jerks (185/135) Injury Prevention Barbell Calf Smash (No Measure) 2 Minute / SideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY, Reverse Tabata (:10 On :20 Off) of: Hold – Ring Support Hold – Bottom of Dip * Alternate between both movements for 16 total rounds. Strength Thruster * Build to a heavy single in 15 minutes. Metcon The Bergeron Beep Test (AMRAP – Rounds and Reps) EMOM for as long as possible… 7 Thrusters, 75/55 7 Pull Ups 7 Burpees Benchmarks* Super Elite/Specialists: 20+ Games Level Athletes: 18+ Regional Level Athletes: 13+ Open Level Athletes: 9+ *The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of our best test of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR...Read more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills “Roxanne” (No Measure) Divide the class in half. Everyone starts jogging in place. Burpees are performed on Roxanne and red light. Metcon Tabata (AMRAP – Reps) 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: Row for Calories Push-Ups Abmat Sit-Ups Box Jump (24/20) *Complete all 8 rounds before moving to next movement. Score is the total reps completed during all 32 intervals. Injury Prevention 1×10: Inchworm (No Measure) 1×10: Reverse Inch Worm (No Measure)Read more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills LAX Ball in Forearms (No Measure) 2 Minute / Side. Metcon Choose AMRAP A) or B) then immediately at the 9 minute mark (regardless of the WOD you chose) build to a 1RM Clean & Jerk in 6 Minutes. A): CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# B): CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Hanging Knee Raises 10 Deadlifts, 85# / 55# 5 Ground to Overhead, 85# / 55# CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and Jerk Injury Prevention 5 Minute Squat Test (No Measure)Read more