Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1 x 5: Partner Hamstring Stretch (No Measure) Contract 5 Seconds / Relax 10 Seconds and Stretch further. Repeat six times per leg per partner. Function & Sport 5 x 5: Tire Flip Practice technique, have fun, learn something new! * 20 Minute Time Cap. Function & Sport Partner WOD! In teams of two complete the following with one partner working at a time. Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 500m Row 40 Kettlebell Swings (53/35) 30 Toes to Bar 20 Goblet Squats (53/35) 10 Chest to Bar Pull-Ups Injury Prevention On your own after class unless there is time. LAX Ball Pec Smash (No Measure) Spend at least 2 Minutes / SideRead more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep LAX Ball Foot Smash (No Measure) 2 Minutes / Side Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Function & Sport 5k Run (Time) Max Effort 5k Run Injury Prevention 1×15: Downward / Upward Dog (No Measure)Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×15: Foam Roll Quads (No Measure) 1×15: Foam Roll Lats (No Measure) Function WOD Correction: Perform 3 Kettlebell Swings instead of 1. Hokey Pokey (Hell’s Bells Version) (Time) 30 Reps For Time of: 1 Kettlebell Swing 1 Front Rack Lunge (Put the Right Leg In) (Take the Right Foot Out) 1 Front Rack Lunge (Put the Left Leg In) (Take The Left Foot Out) 1 Goblet Squat (That’s What It’s All About. That is 1 Rep) * Weight is (70/53) ** Put the Kettlebell down between reps. Sport WOD Hokey Pokey (Time) 30 Reps For Time of: 1 Squat Clean 1 Front Rack Lunge (Put the Right Leg In) (Take the Right Foot Out) 1 Front Rack Lunge (Put the Left Leg In) (Take The Left Foot Out) 1 Thruster (That’s What It’s All About. That is 1...Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep 1×15: Downward / Upward Dog (No Measure) Move slowly and focus on the stretches in both positions. Function Strength Instructions: 1.) This is NOT for time, but for QUALITY 2.) Do not go to failure on any set. 3.) Sets do not have to be unbroken. 4.) Rest as needed between each Super Set. 5.) 20 Minute Time Cap A1): Strict Pull Ups (10 to 1) A2): Ring Dips (10 to 1) Sport Strength Instructions: 1.) This is NOT for time, but for QUALITY 2.) Do not go to failure on any set. 3.) Sets ideally are unbroken. 4.) Rest as needed between each Super Set. 5.) Share Weight Vest (20#/10#) if necessary. 6.) 20 Minute Time Cap A1): Weighted Strict Pull Ups (10 to 1) A2): Weighted Ring Dips (10 to 1) Function & Sport Annie (Time)...Read more

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Metcon (Time) 10 Rounds For Time: 10 Burpees 200m Run 30 Air SquatsRead more