Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Foam Roll IT Bands (No Measure) 1×15 / Side Foam Roll Upper / Lower Back (No Measure) 1×15 / Side Foam Roll Quads (No Measure) 1×15 / Side Foam Roll Calfs (No Measure) 1×15 / Side Metcon Death by 10m (AMRAP – Rounds) Every Minute on the Minute Run 10 Meters. Minute 1: Run (1) 10m Sprint Minute 2: Run (2) 10m Sprints Minute 3: Run (3) 10m Sprints Continue this process until you cannot perform (x) number of sprints within the minute time frame. Strength 2RM: Paused Overhead Squat Pause for 3 Seconds at the rock bottom of your Squat. Injury Prevention Barbell Calf Smash (No Measure) 2 Minutes / SideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Monster Walks (No Measure) 1 x 10 Steps to the Left 1 x 10 Steps to the Right 1 x Gunslinger Walk Across the Room 1 x Backward Walk Across the Room Skills Deadlift Technique (No Measure) Practice led by class coach. Strength 2RM: Deadlift Metcon Metcon (8 Rounds for time) EMOM x 8: Odd: 7 Deads at 65% Even: 60 Double UndersRecord the time it took you to complete the work each round. Set the standard in the first two rounds and the maintain or beat it during the rest. 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 Spiderman Lunge with Hamstring Stretch (No Measure) Crawl across the gym floor and back. Metcon Captain Crunch (AMRAP – Rounds and Reps) In Teams of 2, 20 Minute AMRAP of: 30 Lateral Barbell Burpees 30 Chest to Bar Pull-Ups 30 Power Cleans (135/95) Injury Prevention Tripod Practice (No Measure) 4 x 30 Second HoldsRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Quad Smash (No Measure) * 1 Minute / Side Barbell Smash: Inner Thigh (No Measure) * 1 Minute / Side Metcon Cookie Crisp (Time) 21 – 15 – 9: Thruster (95/65) Front Squat (95/65) Wall Ball (20/14)* 15 Minute Time Cap Strength Strict Press * Build to a heavy single. Injury Prevention Couch Stretch (No Measure) * 2 Minutes / SideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills LAX Ball in Forearms (No Measure) * 2 Minutes / Side Metcon Jazz Hands (Time) 75 Kettlebell Swings (53/35) 2K Row 75 Kettlebell Swings (53/35)* 20 Minute Time Cap Injury Prevention Banded Super Couch Stretch (No Measure) 2 Minutes / SideRead more