WOD

Albany CrossFit – CrossFit CROSSFIT Metcon (Time) “STILL STANDING” 50 Slam Balls (30/20) 200m Run 50 Knees to Elbow 400m Run 50 Front Rack Lunges... Read More

Albany CrossFit – CrossFit CROSSFIT Metcon (AMRAP – Rounds and Reps) “M & M’s” 15 Min. AMRAP: 10 Burpees, 1 Round of 5 Push-ups, 10... Read More

Albany CrossFit – CrossFit CROSSFIT Metcon (3 Rounds for time) “WILD CARD” Every 10:00 x 3 Rounds: 30/24 Calorie Row 200m Run 30/24 Calorie Bike... Read More

Albany CrossFit – CrossFit CROSSFIT Metcon (Time) “SNAKE BITE” For Time: (10:00 Cap) 21-15-9: Squat Snatches (95/65) Chest-to-Bar Pull-Ups

Albany CrossFit – CrossFit CROSSFIT Metcon (Time) “GET THERE” 10 Rounds: 15 Sit-Ups 15 Kettlebell Swings (53/35) *Every 2:00 100m 1-Arm Farmers Carry (53/35)

Albany CrossFit – CrossFit CROSSFIT Metcon (Time) “TEXAS RATTLESNAKE” 50 Goblet Squats 40 Goblet Squats 30 Goblet Squats 20 Goblet Squats 20 Push Ups 30... Read More

Albany CrossFit – CrossFit CROSSFIT Metcon (AMRAP – Rounds and Reps) “ADULTING” 18 Min. AMRAP: 30 Single DB Alternating Power Snatches (50/35) 30/24 Calorie Bike... Read More

Albany CrossFit – CrossFit CROSSFIT A: Push Press (Heavy 5 in 15 Mins.) B: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

Albany CrossFit – CrossFit CROSSFIT Metcon (AMRAP – Rounds and Reps) “POKER FACE” 5 Min. AMRAP: Buy-In: 400m Run Max Rounds With Time Remaining: 12... Read More

Albany CrossFit – CrossFit CROSSFIT Metcon (Time) “ROW YOUR BOAT” 3 Rounds: 15 Deadlifts (135/95) 10 Push Press (135/95) 5 Bar Muscle-Ups Directly Into… 1,500m... Read More