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

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Hamstring Floss (No Measure) * 2 Minutes / Side Metcon Trix (Time) 20 – 16 – 12 – 8: Power Snatch (95/65) Burpees Thruster (95/65) Toes to Bar* 25 Minute Time Cap Injury Prevention Double LAX Ball in Traps (No Measure) * Accumulate 2 MinutesRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Monster Walks (No Measure) 10 Steps (Left & Right) Gunslinger Walk Across the room Then backwards walk to where you start. Metcon Wheaties (Time) 3 Rounds of: 15 Deadlifts (225/155) 15 Kettlebell Swings (53/35)* 10 Minute Time Cap Strength 5×5: Overhead Squat Climbing. Start @ 60% known 1RM. Injury Prevention Foam Roll Upper / Lower Back (No Measure) 1×20 / SideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Kettlebell Arm Bar (No Measure) 2 Minutes / Side Metcon Fruity Pebbles (Calories) In Teams of 3, On the Minute x 24 of: Station 1: 5 Pull-Ups, 10 Pushups, 15 Air Squats Station 2: Max Calorie Row Station 3: 25 Abmat Situps * Athletes start at different stations. ** Rotating on the minute, team score is total calories on the rower. Injury Prevention 5 Minute Squat Test (No Measure)Read more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 2×10: Squat Therapy (No Measure) With a partner. Skills Goat Day (AMRAP – Reps) On the Minute x 20: Odd Minutes – Goat 1 Even Minutes – Goat 2 “Goats” are skills we don’t like / are not very good at. Choose 2 skills you need to work on and perform 5-8 QUALITY reps each minute. Injury Prevention LAX Ball Foot Smash (No Measure) * 2 Minutes / SideRead more