Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Inchworm (No Measure) Across the room. Focus on the hamstring stretch. Walk hands out far. Function & Sport Push Jerk (Build to a Heavy Single.) Split Jerk (Build to a Heavy Single.) Function WOD Metcon (12 Rounds for time) Every Minute on the Minute for 15 Minutes: Minute 1: 7 Push Jerks @ 60% Heavy Single Minute 2: :45s Hollow Hold Minute 3: 7 Strict Pull-Ups * Repeat Sport WOD Metcon (12 Rounds for time) Every Minute on the Minute for 15 Minutes: Minute 1: 7 Push Jerks @ 60% Heavy Single Minute 2: :45s Hollow Hold Minute 3: 5 unbroken MU – complete as many strict as possible, then finish off the set of 5 by kipping. * Repeat Injury Prevention Foam Roll Upper / Lower Back (No Measure) 1 x 15 / Spot.Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×10: Chest Opener (No Measure) With a Partner & Foam Roller.Contract while your partner provides resistance / Relax as your partner pushes your shoulders down to stretch the chest. Function & Sport Chula (Time) 10-9-8-7-6-5-4-3-2-1 Front Squats (155/105) 200m Run: After every round. * 20 Minute Time Cap** Row if you cannot run. Injury Prevention Double LAX Ball in Traps (No Measure) Move arms / shoulders through different ranges of motion for 2 Minutes.Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×15: Downward / Upward Dog (No Measure) Function & Sport The Filthy Fifty (Time) 50 reps of the following for time: Box Jumps, 24/20″ – Games standards Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead KBS, 35/25 Walking Lunge Steps Knee To Elbows Push Press, 45/35 Hip Extensions Wall Balls, 20/14 Burpees Double unders* 35 Minute Time Cap Injury Prevention LAX Ball Pec Smash (No Measure) 2 Minutes / SideRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Monster Walks (No Measure) 1 x 12 / Side. Walk Slow, feel the burn! Function & Sport 10RM: Glute Bridge (Establish in 15 Minutes) Function & Sport Metcon (AMRAP – Rounds and Reps) Climbing Ladder for 10 Minutes: 1 Strict Pull-Up, 2 Hand-Release Pushups 2 Strict Pull-Ups, 4 Hand-Release Pushups 3 Strict Pull-Ups, 6 Hand-Release Pushups * Continue this sequence increasing reps for 10 minutes. Injury Prevention Full Body Foam Roll (No Measure) Spend some quality time with the Foam Roller. Perform 1 x 20 per side in each of the following areas: – Lats – Upper Back – Lower Back – Quads – Inner Thigh – Hamstrings – Glutes – CalvesRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Foam Roll IT Bands (No Measure) 1 x 20 / Side Function & Sport Big Boat Race Relay (Time) Teams of 3 Two Rounds: 9 x 200 Meter Run 9 x 300 Meter Row One teammate works while the others rest. Each teammate completes 3 relays at each station.* 35 Minute Time Cap Injury Prevention Hollow Arch Hold (No Measure) 4 x Max Effort HoldsRead more