Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Thruster Technique (No Measure) Practice, Practice, Practice. Metcon Kalsu (Time) On the Minute Perform: 5 Burpees. For the remaining time of each minute, perform a max set of Thrusters (135/95) Continue until you complete 100 total Thrusters. —- LT Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Bob Kalsu was...Read more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 2×10: Squat Therapy (No Measure) With a partner. Spot one another. Metcon Escape From Wonderland (Time) 3 Rounds of: 75 Double Unders 50 Air Squats 25 Calorie Row* 20 Minute Time Cap Injury Prevention Foam Roll Quads (No Measure) Spend 5 minutes rolling out your quads. Search for tight / tender spots and pause on them.Read more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 5×3: Muscle Up Technique Practice (No Measure) Each time you complete the boxer pose drills (with a 3 second pause at each step) it will count as 1 rep. Complete 5 Sets of 3 Reps. Metcon Smacks (AMRAP – Rounds and Reps) 8 Minute AMRAP of: 5 Deadlifts (135/95) 5 Hang Power Cleans (135/95) 5 Front Squats (135/95) 5 Push Jerks (135/95) 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

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Bridges (No Measure) 1 x 10 Glute Bridges 1 x 6 Single Legged Bridge (Left Leg) 1 x 10 Glute Bridges 1 x 6 Single Legged Bridge (Right Leg) Strength 1×3: Back Squat * 15 Minutes to Build to a Heavy 3 Reps. Metcon Pops (Time) 4 Rounds of: 15 Toes To Bar 20 Burpees 25 Kettlebell Swings (53/35)* 20 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 (No Measure) Handstand Practice 10 Minute AMRAP for Quality of: 20-30 Second Tripod Hold 5 Kick Ups (Floor or Wall) 3-5 Wall Walks Walking Across the Room (On all fours or just hands) Then Rope Climb Practice (8-10 Minutes): * Coach will instruct class on technique. Work on wrapping feet around the rope / climbing up and down. Metcon Life (Time) In Teams of 2: Partner 1 Completes 20 Strict Handstand Push Ups while Partner 2 Completes 2 Legless Rope Climbs and Switch Stations Then 20 Partner Burpee Wallballs 40 Hang Squat Clean (135/95) 40 Front Rack Lunge Steps (135/95) * Split the workout as desired between teammates for the second half of the workout.* 15 Minute Time Cap Injury Prevention 3×10: Band Pull Aparts (No Measure) * Many will need to use Blue...Read more