Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) 2 Sets of: 5 Slow Inch Worms 12 Overhead Lunges (Alternating) (45/35) 20-30 Second Dead Hang Then 1 x 12 Wall Slides Metcon The Admiral (Time) 3 Rounds of: 20 Burpee Pull ups – Target 6″ Above Max Reach 20 Front Squats, 155/105 20 Box Jumps, 24/20″* 25 Minute Time Cap Injury Prevention 2×16: Bird Dog (No Measure)Read more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Hamstring Floss (No Measure) Metcon Choose either workout A or B. A: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats B: Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Injury Prevention 2×12: Band Pull Aparts (No Measure) Green bands may have too much tension. Use Blue or Red.Read more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×12: Hollow Rocks or Raises (No Measure) 1×12: Superman Rocks or Raises (No Measure) Metcon Luke (Time) 500m Row 15 Clean and Jerk, 155/105 500m Row 30 Toes to Bar 500m Row 45 Wall Balls, 20/14 500m Row 45 Kettlebell Swings, 1.5-pood/1-pood 500m Row 30 Ring Dips 500m Row 15 Lunges, 155/105 500m Row Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.*35 Minute Time Cap Injury Prevention 5 Minute Squat Test (No Measure)Read more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Shoulder Distraction with Squat Hold (No Measure) 1 x 15 / Side. Skills Snatch Technique (No Measure) Drills by class coach. Metcon Golden Grahams (AMRAP – Reps) AMRAP 12: 15 Snatches (95/65), 15 Box Jumps (24/20) 15 Snatches (95/65), 15 Box Jumps (24/20) 15 Snatches (95/65), 15 Box Jumps (24/20) 15 Snatches (95/65), 15 Box Jumps (24/20) AMRAP Snatches (95/65) in Time Remaining.RX Plus: Weight increases each set. (75/55), (95/65), (115,80), (135/95) Then AMRAP of Snatches @ (155/105). Injury Prevention Banded Monster Walks (No Measure) Spend some time working on your Glutes! 2 x 10 (Left to Right) Then 2 x Gunslinger Walk across room and back. (Use Double).Read more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Shoulder Smash (No Measure) 2 Minutes / Side Metcon 90 Day Challenge “Open” WOD (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 15 Ground to Overhead (75/55) 30 Double Unders * Barbells must be loaded with full sized plates. ** Single Unders do not count for the 90 Day Challenge. Strength 5RM: Back Squat Build to a heavy set of 5…or if you still need to establish a 1RM for the 90 Day Challenge. 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