Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Frosted Flakes (Time) In Teams of 2: 60 Chest to Bar Pull-Ups 60 Calorie Row 15 Synchronized Overhead Squats (95/65) 10 Synchronized Overhead Squats (115/75) 5 Synchronized Overhead Squats (135/95) * Split the workout as desired between teammates.* 15 Minute Time Cap Injury Prevention Banded Hamstring Floss (No Measure) * 2 Minutes / SideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Pull-Up Bar Hang (No Measure) 4 Sets of :30 Second Hangs with 1 Minute of Rest Between Sets Strength Metcon (Weight) 10 Minute EMOM of: 3 Front Squats @ 50-60% 1RM Metcon Abs of Steel (Time) 100 Ab Mat Sit-ups On The Minute: 7 Burpees Injury Prevention Banded Super Couch Stretch (No Measure) 2 Minutes / SideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Ring Support or Forward Leaning Rest (No Measure) Perform 6 Sets of :20 Seconds on :20 Seconds off. Pick one of these Gymnastic Ring skills that best fits your current ability. Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restThe origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle. When...Read more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard Skills Turkish Get Up (No Measure) Technique practice! Metcon Kashi (AMRAP – Reps) 5 Rounds of: 1:00 – Strict Pull-Ups 1:00 – Hang Squat Clean Thrusters (95/65) 1:00 – Row for Calories 1:00 – Floor Press (135/95) 1:00 – Rest Injury Prevention Foam Roll Biceps (No Measure) 20 Passes / Side Foam Roll Triceps (No Measure) 20 Passes / SideRead more

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