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WOD
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. –...
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 21-15-9: Hang Power Snatches (95/65) Toes to Bar
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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)
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Rounds: 40 Double Unders 30 Box Step Ups (24/20) 20 KB Swings (53/35)
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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 Bike
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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 here
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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.
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds: 20 GHD Sit-Ups 20 Burpee Box Jump Overs (24/20) 20 Wall Balls (30/20)
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 27-21-15-9: Sumo Deadlift High Pulls (95/65) Thrusters (95/65)
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 7 Strict Muscle Ups 800m Run 5 Strict Muscle Ups 800m Run 3 Strict Muscle Ups 800m Run
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