Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY: 2 Strict Dips Hold Top of Dip for :10 Seconds 4 Strict Dips Hold Top of Dip for :10 Seconds 6 Strict Dips Hold Top of Dip for :10 Seconds * Continue pattern until failure. ** Scale to Ring Push Ups or difficult Push Ups and hold the top of those movements. Metcon Juicy Juice (Time) 3 Rounds of: 30 Calorie Row 15 Deadlifts (225/155) 30 Wall Balls (20/14)* 20 Minute Time Cap Injury Prevention Glute Bridges (No Measure) 8 Single Legged Glute Bridges (Left) 12 Glute Bridges 8 Single Legged Glute Bridges (Right) 12 Glute BridgesRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) 6 Rounds For QUALITY of: :30 Second Handstand (Wall) or Tripod Hold 10 Strict Toes to Bar Strength 1×1: Split Jerk * Build to a heavy single rep Split Jerk or practice technique in 15 Minutes. Metcon Bubbles (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 10 Burpees 25 Double Unders 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 Metcon (No Measure) For QUALITY: Tabata: Hollow Hold * Rest 2 Minutes Tabata: Superman Hold Metcon Macho Man (AMRAP – Rounds) Every Minute On The Minute for as Long as Possible: 3 Power Cleans 3 Front Squats 3 Jerks (185,135) *If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each. 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 (No Measure) 5 Rounds for QUALITY of: 5 Strict Pull-Ups 10 V-Ups or Hollow Raises Metcon Snow Emergency (Time) 3 Rounds of: 30 Wall Balls (24/20) 30 Box Jumps (20/14)* 15 Minute Time Cap Injury Prevention LAX Ball in Calfs (No Measure) * 2 Minutes / SideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Shoulder Smash (No Measure) Test: 5 Overhead Squats * 2 Minutes Right Side Re-Test: 5 Overhead Squats * 2 Minutes Left Side Re-Test: 5 Overhead Squats Strength 5×2: Snatch Grip Push Press 5 Sets of 2 Repetitions, Climbing Metcon Hi-C (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 10 Power Snatch (95/65) 10 Hand Release Push-Ups 10 Toes To Bar 10 Box Jump Overs (24/20) Injury Prevention Banded Super Couch Stretch (No Measure) 2 Minutes / SideRead more