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

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