Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Shoulder Distraction with Squat Hold (No Measure) 1 x 15 Release / Compact per side. Function WOD CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups Sport WOD K-Train (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 50 Bar-Facing Burpees 30 Power Snatches, 135# / 95# 10 Muscle-Ups Function & Sport 5×5: Front Squat (@ 70-80% 1RM) Injury Prevention Couch Stretch (No Measure) 3 Minutes per SideRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×12: Squat Bridge (No Measure) Skills Deadlift Technique (No Measure) Led by the class coach. Then warm up to your WOD weight. Function & Sport Metcon (Time) Ten Rounds For Time of: 15 Deadlift (135/95) 15 Push Ups Injury Prevention Couch Stretch (No Measure) 3 Minutes / SideRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Calf Stretching (No Measure) Function & Sport Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14# Injury Prevention Spend some time after class with a Foam Roller. 1 x 15 per area. Foam Roll Upper / Lower Back (No Measure) Foam Roll IT Bands (No Measure) Foam Roll Quads (No Measure)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 2×10: Squat Therapy (No Measure) With a partner. Spot one another (community). Function & Sport 10×2: Back Squat (@70-75%1RM. Focus: Bar Speed) Function WOD Metcon (Time) “Gulch” 7 Rounds For Time of: 7 Chest to Bar Pull-Ups 7 Push Press (135/95) 7 Burpees Sport WOD Metcon (Time) “Gulch” 7 Rounds For Time of: 2 Muscle Ups 7 Push Jerks (155/105) 7 Burpees Injury Prevention To be done after class unless there is time. Barbell Calf Smash (No Measure) 2 Minutes / SideRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Gymnastics Skills (12 Minutes for Quality of): 15 Leg Swings / Side 10 Sit Up to Straddles or Hollow Raises 10 Bridge Ups or Superman Raises 10 Ring Dips (w/turn out) or Ring Push Ups (w/turn out) 10 Pistols (Alternating) or 10 Lunges Skills Push Press Technique (No Measure) Led by the class coach. Then warm up to your WOD weight. Function & Sport Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: (In Teams of Two) 30 Push Press (135/95) 30 Burpees 30 Goblet Squats (70/53) * One Partner working at a time. Injury Prevention 1×15: Downward / Upward Dog (No Measure)Read more