Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (Weight) 8 -to- :1 for QUALITY of: Ring Rows Standing Dumbbell Inverted Cross (Use DBs or Metal Plates) * Record Weight of DB or Plates used. Strength 1×1: Tall Clean * Practice speed / pulling yourself under the bar or work up to a heavy single in 15 Minutes. Metcon Spanish Eyes (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 2 Rope Climbs with Spanish Wrap 7 Push Ups 7 Dips Injury Prevention Chest Opener (No Measure) With a Partner & Foam Roller.1 x 10 Contract / Release stretches / Partner.Read more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) Flexibility: 20 Front Leg Swings / Side 20 Side Leg Swings / Side 20 Sit Up to Pikes 2 Minutes – Hold Pike Stretch Metcon Marston (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 1 Deadlift (405/285) 10 Toes to Bar 15 Lateral Barbell Burpees * William Blake Marston died during a Navy Seal training exercise on Saturday, January 10th 2015, at the age of 31. Blake was a resident of New Hampshire, a graduate of Stonehill College and frequently trained at CFNE. Injury Prevention Recovery Row (No Measure) Row 500m at a 3:00 Pace. Damper Setting 4.Read more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (Time) 10-8-6-4-2 for QUALITY of: Pistols 10 Second L-Sit on Paralletes between rounds. Metcon Mott’s (Time) 2 Rounds of: 25 Box Jumps (24/20) 20 Chest to Bar Pull-Ups 15 Strict Handstand Push-Ups 10 Squat Snatch (135/95)* 20 Minute Time Cap Injury Prevention Barbell Shoulder Smash (No Measure) * 2 Minutes / SideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) Flexibility: Test: Squat x 10 2 Minute / Side – Banded Ankle MOB 15 Sit Up to Straddles 2 Minutes – Hold Bottom of Squat Strength 10RM: Back Squat * Build up to and start at 60%1RM ** You will have 1-2 real attempts. *** 15 Minute Time Cap Metcon Hollow Rock Annie (Time) 50-40-30-20-10 Double Unders Hollow Rocks* 10 Minute Time Cap Injury Prevention 1×12: Downward / Upward Dog (No Measure)Read more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (Time) 3 Rounds for QUALITY of: 10 V Outs on the Rings 10 Ring Straight Arm Press Outs Finish with: 50 Superman Rocks or Raises Metcon Capri Sun (Calories) 20 Minute AMRAP, In Teams of 3: Station 1: Row for Calories Station 2: 50′ Hang Double KB Walking Lunge (70/53) Station 3: Rest Rotate stations when lunge is complete. Score is total calories on the rower. Injury Prevention LAX Ball in Forearms (No Measure) * 2 Minutes / SideRead more