Albany CrossFit – CrossFit CrossFit Metcon (Time) 8 Rounds w. Partner: 30 Burpees 20 Russian KB Swings (70/53) 10 Chest to Bar Pull-Ups – Split the reps as needed.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 CrossFit Metcon (AMRAP – Rounds and Reps) 3:00 AMRAP x 3: 20 Wall Balls (20/14) 15 Toes to Bar REST 2:00 between AMRAPs.Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 10 Dumbbell Snatches (50/35) 10 Burpee Box Jump Overs (24/20)Read More

Albany CrossFit – CrossFit CrossFit Metcon (Calories) On the Minute x 20: Odd: Max Calorie Row Even: 3 Power Cleans (225/155)Read More

Albany CrossFit – CrossFit CrossFit Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read More

Albany CrossFit – CrossFit CrossFit 30 Muscle-Ups (Time) 30 muscle-ups for timeRead More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Rounds: 15 KB Sumo Deadlift High Pulls (53/35) 18 Box Jumps (24/20) 21 Sit-UpsRead More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP, 3-6-9-12-15…etc.. Handstand Push-Ups Clean and Jerks (135/95) Calorie RowRead More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) Every 5:00 x 3: 800m Run Max DB Box Step Ups (24/20) (50/35) – Use one DB.Read More