Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Monster Walks (No Measure) 10 Steps to the Left & Right. Walk forward across room, backwards back. Strength 1×1: Back Squat * Hip crease below parallel. ** Full extension of the hips and knees (all joints stacked) when standing. *** Barbell must be returned to the squat rack. The rep will not count if you drop it! Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups* Pull Ups: Chin over the bar, full extension of arms at bottom. ** Ring Rows: Top of the ring shoulder height. Ballistic block directly underneath pull up bar. Rings must touch body & arms extend fully when lowering for every rep. *** Note: Jumping Pull Ups of any kind do not count. Athletes performing regular pull ups must jump to a bar, establish a dead hang, and have...Read more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 1×12: Downward Dog (No Measure) Metcon Double Dutch (Time) 100 Double-Unders, 5 Rounds of Cindy 80 Double-Unders, 4 Rounds of Cindy 60 Double-Unders, 3 Rounds of Cindy 40 Double-Unders, 2 Rounds of Cindy 20 Double-Unders, 1 Round of Cindy 1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats* 30 Minute Time Cap Injury Prevention Barbell Calf Smash (No Measure) 2 Minutes / SideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Barbell Quad Smash (No Measure) Test: 5 Squats Smash: 2 Minutes / Side Re-Test: 5 Squats Skills Thruster Technique (No Measure) Coach led with an empty barbell. Metcon Three Amigos (AMRAP – Rounds and Reps) 25 Minute AMRAP of: 3K Row 100 Kettlebell Swings (70/53) 30 Thrusters (75/55) 30 Thrusters (95/65) 30 Thrusters (115/80) 30 Thrusters (135/95) 30 Thrusters (155/105) Max Thrusters (185/135) in Time Remaining * 1 athlete works at a time – split up as desired. ** RX Plus – 100 Dumbbell Snatches (70/50) Injury Prevention Couch Stretch (No Measure) 2 minutes / sideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Banded Ankle Distraction (No Measure) 2 Minutes / Side Skills Snatch Technique (No Measure) Coach led with a barbell. Metcon Bangarang (Time) 21 Power Snatch, 95/65 21 Burpees 21 Pull-Ups 15 Overhead Squats, 95/65 15 Burpees 15 Pull-Ups 9 Squat Snatch, 95/65 9 Burpees 9 Pull-UpsBarbell Scaling Options: – Snatches to Hang Variations. – Substitute Push Press, Back Squats, Push Jerk in that order for the above movements. – Reduce Weight and or, Repetitions. * 15 Minute Time Cap Injury Prevention LAX Ball Scapular Mobility (No Measure) 2 Minutes / SideRead more

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Kettlebell Arm Bar (No Measure) 2 Minutes / Side Strength Strict Press Pyramid (5 Rounds for weight) Strict Press: 5-4-3-2-1Start at 70% 1RM and then build in weight each set. Metcon Burn Baby Burn! (Time) 30 Strict Presses (95/65) 20 Strict Pull-Ups 30 Strict Presses (95/65) On the Minute – 20 Double-Unders Injury Prevention Banded Wrist Distraction (No Measure) 2 Minutes / SideRead more