Category

WOD
Albany CrossFit – CrossFit CrossFit Metcon (Weight) Every 3:00 x 7: 3 Push Jerks + 1 Split Jerk
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Albany CrossFit – CrossFit CrossFit Metcon (Checkmark) On the Minute x 18: Min. 1: 5 Power Cleans (155/105) Min. 2: 12/9 Calorie Bike Min. 3: 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats
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Albany CrossFit – CrossFit CrossFit Metcon (Calories) 8 Rounds w. Partner: 400m Run Max Calorie Row – One partner run while the other rows for max calories. Athletes switch when the runner returns. Each partner will run and row four times.
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 15-9-6: Bar Muscle Ups Shoulder Presses (135/95)
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 30 Sumo Deadlift High Pulls (75/55) 1:00 Plank 30 Lateral Barbell Burpees 1:00 Plank 30 Sumo Deadlift High Pulls (75/55) 1:00 Plank 30 Lateral Barbell Burpees – Plank hold time is accumulated.
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 21-15-9: Handstand Push-Ups Hang Squat Cleans (115/75)
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 7 Rounds: 200m Run 10 DB Box Step Overs (35/20) (24/20) – Use two Dumbbells.
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 27-21-15: Knees to Elbow Hand Release Push-Ups Russian KB Swings (70/53)
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Albany CrossFit – CrossFit CrossFit Kelly Brown (Time) 5 Rounds for time of: Row 440 m 10 box jumps 10 deadlifts 10 wall-ball shots ♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box ♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. boxIn honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who...
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Albany CrossFit – CrossFit CrossFit Metcon (Time) On a 12:00 Clock: 2-4-6-8-10… DB Hang Power Cleans (50/35) Ring Dips 4-8-12-16-20… Double Unders – Use two DBs.
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