Albany CrossFit – CrossFit CrossFit CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lbRead More

Albany CrossFit – CrossFit CrossFit .com Overhead Complex (Every 3:00 x 5: Complete 1 set of the complex with 80% 1RM Push Press.) 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split JerkRead More

Albany CrossFit – CrossFit CrossFit Metcon (Weight) On the Minute x 21: Min. 1 | Practice GOAT Min. 2 | 5 Back Squats Min. 3 | Rest GOAT Options (Choose 1): 1. Double Unders 2. L-Sit Hold (Any Variation) 3. Handstands (Holds or Walks) “GOATS” are skills or exercises we need to improve upon.Read More

Albany CrossFit – CrossFit CrossFit A: Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP: 10 Squat Snatches (115/75) 20 Box Jump Overs (24/20) 30 Kipping Pull-Ups Rest 5:00 B: Metcon (Time) 5:00 AMRAP: 10 Power Snatches (115/75) 20 Box Jump Overs (24/20) 30 Strict Pull-UpsRead More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 4 Rounds: 1,250m Bike 500m RowRead More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP: 10 Pull-Ups 25′ DB Overhead Walking Lunge (50/35)* 20/15 Calorie Bike 25′ DB Overhead Walking Lunge (50/35)* * Use one DB.Read More

Albany CrossFit – CrossFit CrossFit On the Minute x 25: Min. 1-5 | 3 Unbroken Power Cleans Min. 6-10 | 2 Unbroken Power Cleans Min. 11-25 | 1 Unbroken Power Clean A: Power Clean (Heavy 3 Unbroken) B: Power Clean (Heavy 2 Unbroken) C: Power Clean (Heavy 1)Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 500m Row 100 Push-Ups 500m RowRead More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP: 20 Double Unders 10 Goblet Squats (70/53) 5 Box Jumps (30/24)Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Rounds: 30 GHD Hip Extensions 30 Strict Sit-UpsRead More