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
Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds w. Partner: 50 Calorie Bike 1:00 Synchronized Handstand Hold 50 GHD Hip Extensions One person working at a time on the bike and GHD, split reps as desired.Read More
