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

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) 2 Rounds of: 20 Shoulder Passes 1 Minute – Overhead Distraction 10 Bridge Ups 1 Minute – Bridge Up Hold Metcon Boppin Berry (Time) 5 Rounds of: 12 Thrusters (95/65) 12 Toes To Bar* 15 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 Metcon (Time) 3 Rounds of: Handstand Hold – Max Effort Hollow Body Hold – Max Effort * Goal should be at least 1 Minute or more for each exercise. ** Rest :30 Seconds between exercises and 1 Minute between rounds. Metcon Sunny D (AMRAP – Rounds) 15 Minute AMRAP of: 1 Clean & Jerk (155/105) 1 Round of “Cindy” 2 Clean & Jerks (155/105) 1 Round of “Cindy” 3 Clean & Jerks (155/105) 1 Round of “Cindy” …continue to add 1 Clean & Jerk after every round of “Cindy” * Score is Completed Cindy Rounds + Total Clean & Jerk Reps. Injury Prevention LAX Ball Pec Smash (No Measure) * 2 Minutes / SideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY: 25 Leg Circles (Each Direction) Accumulate 3 Minutes in a Planche* * Each time you break, 10 Superman Raises or Rocks Strength 4×4: Back Squat * Build up to 70%1RM for Set One. ** Increase by 5-10# each working set. *** 20 Minute Time Cap Metcon Rowing Burner (Time) 50 Calorie Row Injury Prevention Foam Roll Lats (No Measure) * 2 Minutes / SideRead more

Announcements Due to the weather Albany CrossFit and the Court Club will be closed Monday February 9th. Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) 5 Rounds for QUALITY of: :10-:20 Second L-Sit Hang from Pull-Up bar 1 Reverse Bear Walk Across the Room. * Keep the arms and legs extended and walk slowly. Metcon Ecto Cooler (AMRAP – Rounds and Reps) 20 Minute AMRAP, In Teams of 2: 30 Thrusters (115/80) 30 Box Jumps (20 in) 30 Kettlebell Swings (70/53) 30 Chest to Bar Pull-Ups *Split the work as needed. Injury Prevention Foam Roll Triceps (No Measure) 1 x 20 / Side Foam Roll Biceps (No Measure) 1 x 20 / SideRead more