Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Russian Baby Maker (No Measure) Accumulate 2 Minutes…in the world’s greatest stretch! Function Strength 3RM: Overhead Squat (Establish in 25 Minutes) Sport Strength You have 25 Minutes to build to a heavy single for each movement. These are not 1 rep maxes. If you miss a rep, move on to the next exercise. 1×1: Overhead Squat (Heavy Single) 1×1: Snatch Balance (Heavy Single) 1×1: Hang Snatch (Heavy Single) Function & Sport Metcon (5 Rounds for time) 5 x 300m Row * Rest 1 Minute Between Rounds Injury Prevention Couch Stretch (No Measure) 2 Minutes / SideRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Hamstring Floss (No Measure) 2 Minutes / Side Skills Deadlift Technique (No Measure) Led by the class coach. Then slowly build to your WOD weight. Function WOD Metcon (7 Rounds for reps) “Pachanga” 7 x 2:00 Rounds, Resting 1:00 Between: 200m Run 7 Deadlifts (225/155) Burpees: MAX REPS in remaining time. * Your score is total Burpees at the end. Sport WOD Metcon (7 Rounds for reps) “Pachanga” 7 x 2:00 Rounds, Resting 1:00 Between: 200m Run 7 Deadlifts (315/205) Double Unders: MAX REPS in remaining time. * Your score is total Double Unders at the end. Injury Prevention To be done after class unless there is time. 5 Minute Squat Test (No Measure) Spend or accumulate 5 minutes in the bottom of your Squat.Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Spiderman Lunge with Hamstring Stretch (No Measure) Crawl across the triple. Function Strength 3×5: Back Squat (@ 80-85% 1RM. Across.) Sport Strength 3×3: Double Paused Front Squat (10 sec @ Bottom. 5 Sec 1/2 Way Up. Climbing.) Function WOD Metcon (Time) For Time: 30 Calorie Row 30 Kettlebell Swings (53/35) 30 Box Jumps (24/20) * 10 Minute Time Cap Sport WOD Metcon (Time) For Time: 30 Calorie Row 30 Barbell Facing Burpees 30 Hang Power Cleans (135/95) * 10 Minute Time Cap Injury Prevention To be done after class unless there is time. LAX Ball in Forearms (No Measure) 2 Minutes / SideRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×15: Foam Roll IT Bands (No Measure) Spend a little bit of time on both legs. Calf Stretching (No Measure) Spend some time loosening these babies up! Skills POSE Running Technique (No Measure) Function & Sport Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups Injury Prevention 1×20: Foam Roll Upper / Lower Back (No Measure)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 3×10: Squat Therapy (No Measure) Do this with a partner. Help spot one another. Function & Sport Metcon (25 Rounds for reps) “Clear(l)y Diabolical” 25 Minute EMOM of: Minute 1: Row :40 On, :20 Off Minute 2: 20 Wall Balls (20/14) Minute 3: 20 Push Ups Minute 4: 20 Kettlebell Swings (53/35) Minute 5: 20 Abmat Sit Ups *Repeat this sequence five total times. Injury Prevention On your own after class. 1×15: Foam Roll Upper / Lower Back (No Measure)Read more