Albany CrossFit – CrossFit CrossFit Metcon (No Measure) On the Minute x 16: Even: 3 Rope Climbs (15′) Odd: 12 Dumbbell Reverse Lunges (50/35) Use two DBs, hold as desired.Read More
Albany CrossFit – CrossFit CrossFit CAP Conditioning Challenge (Distance) 20:00 to establish max meters on a machine, rower or bike, of your choice.Read More
Albany CrossFit – CrossFit Metcon (AMRAP – Reps) 10:00 AMRAP: Wall Balls (20/14) – Perform a DB 100′ farmers carry after every 20 reps. Use two DB (50/35). CrossFitRead More
Albany CrossFit – CrossFit CrossFit Metcon (Time) In Teams of 2: 1,000m Run – Split the runs. One person works at a time. Right into… 50 Curtis-P Complex (75/55)* * Both partners perform 4 burpees at the top of each minute. Finish with… 1,000m Row Split the row. One person works at a time. –...Read More
Albany CrossFit – CrossFit CrossFit Every 2:30, 5-5-3-3-1-1-1 Back Squats, Start @ 70% 1RM Back Squat Record Heaviest 5 Back Squat (Record Heaviest 3) Back Squat (Record Heaviest 1)Read More
Albany CrossFit – CrossFit CrossFit A: Shoulder Press (Heavy 2 in 10:00) B: Metcon (Calories) On the Minute x 10: 7 Double Dumbbell Shoulder Presses (50/35) Max Calorie BikeRead More
Albany CrossFit – CrossFit CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead More
