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Albany CrossFit – CrossFit CrossFit A: Shoulder Press (3-3-3-3-3) B: Push Press (2-2-2-2-2) C: Push Jerk (1-1-1-1-1)
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds: 20 Chest to Bar Pull-Ups 10 Overhead Squats (185/125)
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 100 Calorie Row 100 Box Jump Overs (24/20) 1,000m Row
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 100 Calorie Row 100 Box Jump Overs (24/20) 1,000m Run
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Albany CrossFit – CrossFit CrossFit The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Rounds: 12 Alternating Box Step Ups (24/20) 6 Bar Muscle Ups Rest 2:00 5 Rounds: 12 Alternating Box Step Ups (24/20) 3 Wall Walks
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Albany CrossFit – CrossFit CrossFit Partner Small (Time) 3 Rounds w. Partner: 1,000m Row 50 Burpees 50 Box Jumps (24″) 800m Run – Split the work as desired. One partner works at a time. – 45:00 Time Cap. U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces...
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 4 Rounds: 10 Deadlifts (225/155) 30 Wall Balls (20/14)
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 21-15-9: Pull-Ups DB Clean and Jerk (Right) (50/35) DB Clean and Jerk (Left) (50/35)
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 10 Calorie Row 3 Thrusters (185/125) 12 Calorie Row 3 Thrusters (185/125) 14 Calorie Row 3 Thrusters (185/125) – Add 2 calories each round.
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