Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) With a Partner, Every :90 for 30:00: 10 Chest to Bar Pull-Ups 10 Push Ups 10 Box Step Ups (24/20) – Partners alternate rounds; one athlete works at a time. – The partner not completing a round cumulates time in a handstand or plank.Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 12 Front Squats (115/75) 30 Crossovers JumpsRead More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 6 Rounds: 12 DB Deadlifts (50/35) 9 DB Front Rack Lunges (50/35) 200m Run – Use two DBs.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Weight) Every 2:30 x 7: 1 Power Clean + 1 Hang Power Clean + 1 JerkRead More

Albany CrossFit – CrossFit CrossFit A: Turkish Get Up (30 reps for quality ) Metcon (Time) 20-18-16-14-12-10-8-6-4-2: Alternating Pistols 1-2-3-4-5-6-7-8-9-10: Strict Ring DipsRead More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 4 Rounds: 1:00 Calorie Row 1:00 Russian Kettlebell Swings (70/53) 1:00 Burpees 1:00 Wall Balls (20/14) Rest 1:00Read More

Albany CrossFit – CrossFit CrossFit A: Metcon (Weight) On a 25:00 Clock: From 0:00-12:00: Establish Heavy 3RM Deadlift From 12:00-17:00: Rest From 17:00-25:00: EMOM 8: 3 Deadlifts @ 70% of 3RM 3 Box Jumps (30/24) * Perform both movements within the same minute. Record 70% weight here. B: Deadlift (Record 3RM here.)Read More

Albany CrossFit – CrossFit CrossFit Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsRead More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds: 50 Up-Downs 1:00 Seated L-Sit HoldRead More

Albany CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 4 Turkish Get-Ups, Left (35/25) 4 Turkish Get-Ups, Right (35/25) 16 Dumbbell Walking Lunges – Use one DB. CrossFitRead More