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Albany CrossFit Enhancements

Albany CrossFit Members, The Coaching Staff constantly strives to enhance the experience of every athlete within our community. We have been listening to your feedback over the last few months and with great consideration have decided to institute the following changes:   The cla
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Thursday 103014

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Metcon (No Measure) 12 Minute AMRAP for Quality of: 1 Slow Bear Walk 10 PVC Pass Through 15 Kip Swings or 20-30 Second Hang Hold 10 Air Squats Function & Sport Metcon (AMRAP – Rounds and Reps
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Wednesday 102914

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Super Couch Stretch (No Measure) Function & Sport 4×4: Back Squat Function & Sport Fury (Time) 3 Rounds for Time of: 25 Wall Balls (20/14) 25 Kettlebell Swings (70/53)* 15 Minute T
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Tuesday 102814

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep LAX Ball in Forearms (No Measure) LAX Ball Pec Smash (No Measure) Double LAX Ball in Traps (No Measure) Function & Sport Wasabi (Time) 1000 Meter Row 40 Pull-Ups 30 Thrusters (95/65) 20 Lateral Bur
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Monday 102714

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Shoulder Distraction with Squat Hold (No Measure) Function & Sport 6×6: Back Squat Function WOD Pesto – Function (AMRAP – Rounds and Reps) 8 Minute AMRAP of: 3 Kettlebell Sw
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Sunday 102614

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep LAX Ball Pec Smash (No Measure) Strength 1×1: Overhead Squat Function & Sport Christine (Time) 3 rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20″)* 15 Minute Time Cap In
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Saturday 102514

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Banded Monster Walks (No Measure) Function WOD Triple Shot – Function (Time) Teams of 2: (1 athlete works at a time): 40-30-20-10 of: Push Press, 95/65 Box Jumps, 24/20 Immediately followed by: 40
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Friday 102414

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Russian Baby Maker (No Measure) Function & Sport 6×3: Front Squat Function WOD Whoopie Pie – Function (Time) 20-16-12-8-4 Kettlebell Swings (70/53) After each set, complete 2 Rounds: 5 P
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Thursday 102314

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Barbell Calf Smash (No Measure) Warm-up Metcon (No Measure) 10 Minute AMRAP for Quality of: 6 Overhead Squats (Slow) 6 Inchworms 10 Hollow Rocks or Raises 10 Superman Rocks or Raises Function & Spo
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Wednesday 102214

Main – Albany CrossFit: WOD – (Be)tter View Public Whiteboard WOD Prep Spiderman Lunge with Hamstring Stretch (No Measure) Function Strength 4×4: Front Squat Sport Strength 1×1: Snatch Grip Push Press 1×1: High-Hang Snatch Function WOD Lambada (Function) (Ti
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