Albany CrossFit – CrossFit CrossFit Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click hereRead More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Rounds: 30/24 Calorie Bike 20 GHD Sit-Ups Rest 2:00 between rounds.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 4 Rounds: 10 Push Jerks (135/95) 20 Wall Balls (20/14) 400m RunRead More

Albany CrossFit – CrossFit CrossFit A: Metcon (AMRAP – Reps) 1:30 Toes to Bar Rest 1:00 1:30 Ring Dips Rest 1:00 1:30 GHD Hip Extensions Rest 1:00 1:30 Handstand Walk Perform max reps on all four exercises. B: Metcon (Distance) Double KB Farmers Carry for max distance. Use a pair of KBs that you can...Read More

Albany CrossFit – CrossFit CrossFit Metcon (Calories) 30:00 AMRAP: Max Calorie Row Starting at 0:00 and every 3:00 after perform 10 Burpees.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Rounds: 50 Double Unders 12 Double Dumbbell Thrusters (50/35) 1 Rope Climb (15′) Rope Climb begins from a seated position.Read More

Albany CrossFit – CrossFit CrossFit A: Deadlift (Heavy 1 in 15:00) B: Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsRead More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 50-40-30-20-10: Box Jumps (24/20) Sit-Ups Run 200m BEFORE each set of box jumps and sit-ups including the start of the workout.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Weight) Go Heavy in 20:00: 1 High Hang Power Clean + 1 Hang (Knees) Power Clean + 1 Power Clean Start at 70% 1RM Power Clean or a moderate weight. Complete 15/12 Calorie Bike after each set on the barbell.Read More

Albany CrossFit – CrossFit CrossFit Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups ()Read More