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

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills A): Agility Ladder Drills (No Measure) B): Barbell Technique Drills (No Measure) – Snatch – Clean – Jerk – Thruster Metcon Lucky Charms (Time) In Teams of 2: 40 Burpee Box Jump (20”) 30 Snatches (135/95) 40 Burpee Box Jump (20”) 30 Clean and Jerks (135/95) 40 Burpee Box Jump (20”) 30 Thrusters (135/95) * Split the workout as desired between teammates.* 20 Minute Time Cap Injury Prevention LAX Ball in Calfs (No Measure) * 2 Minutes / SideRead more