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Tuesday 030315

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY, 2 Rounds of: 10 Hollow Rocks 15 Right Leg Circles 15 Left Leg Circles 10 Superman Rocks 1×3: Paused Back Squat * Build to a heavy 3 Reps with
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Monday 030215

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY 10 to 1: Ring Row Push Up Make tempo for each movement 2 seconds up, hold 1 second, 2 seconds down, hold 1 second. ** Make these HARD Ring Rows. Al
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Sunday 030115

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) For QUALITY, Reverse Tabata (:10 On :20 Off) of: Hold – Ring Support Hold – Bottom of Dip * Alternate between both movements for 16 total rounds. S
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Saturday 022815

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills “Roxanne” (No Measure) Divide the class in half. Everyone starts jogging in place. Burpees are performed on Roxanne and red light. Metcon Tabata (AMRAP – Reps) 2
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Friday 022715

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills LAX Ball in Forearms (No Measure) 2 Minute / Side. Metcon Choose AMRAP A) or B) then immediately at the 9 minute mark (regardless of the WOD you chose) build to a 1RM Clean &
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Thursday 022615

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (6 Rounds for time) For Quality: 3 x MAX Effort – Hanging L-Sit 3 x MAX Effort – Handstand * Record your time for each attempt. Metcon Let’s Ride (5 Round
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Wednesday 022515

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (No Measure) Muscle Up Practice: 5×5 Boxer Pose Drill *3 Second Pause at each position ** Rest 2 Minutes Between Sets - Foam Roll: Biceps / Triceps While Resting. Metc
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2015 CrossFit Open

What is this Open stuff you guys are all talking about? Here is the simple, yet useful information you want to know. The 2015 CrossFit Games Open is step one of three in making it to the 2015 CrossFit Games in California (what you see on ESPN). The Open consists of 5 workouts, each an
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Tuesday 022415

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills Metcon (8 Rounds for reps) Tabata (8 Total Rounds for Quality): Hollow Hold Superman Hold * Alternate between movements ** Record Time Each Round Skills Heaving Snatch Balance Est
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Sunday 022215

Announcements Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep / Skills 3×10: Back Extension 3×10: GHD Sit Up Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Injury Prevention LAX Ball Scapular Mobility (No Measure) * 2 Minutes /
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