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5
Apr

Friday 040618

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Conditioning

25 Minute Time Cap.

Movements should be unbroken. A good goal is a roughly 1:1 work/rest ratio. 2 minute sprint followed by 2 minutes of rest.

T (5 Rounds for time)

5 rounds for time of:


100-meter sprint


10 squat clean thrusters


15 kettlebell swings

100-meter sprint

Rest 2 minutes

Men: 115 lb. and 2 pood


Women: 75 lb. and 1.5 pood
Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.
To learn more about T click here
2 Pood = 70 lbs.

1.5 Pood = 53 lbs.

[Scale 1]:

5 Rounds of:

100m Sprint

8 Squat Clean Thrusters (95/65)

12 Kettlebell Swings (53/35)

100m Sprint

Rest 2 Minutes

[Scale 2]:

5 Rounds of:

100m Sprint

8 Squat Clean Thrusters (65/45)

12 Kettlebell Swings (35/18)

100m Sprint

Rest 2 Minutes


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