Albany CrossFit – CrossFit CrossFit Metcon (Time) 20 DB Presses (50/35) 80 Air Squats 30 DB Push Presses (50/35) 60 Air Squats 40 DB Push Jerks (50/35) 40 Air SquatsRead More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 21-15-9: Toes to Bar Burpees Wall Balls (20/14)Read More

Albany CrossFit – CrossFit CrossFit Deadlift (Every 3:00 x 5: 3 Deadlifts @ 80% 1RM, Climbing.)Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 10 x 1:00 Rounds: 5 Back Squats @ 60-70% 1RM Max Ring Dips – Rest 1:00 between rounds. – Score is total ring dips.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 Metcon (5 Rounds for time) Every 5:00 x 5: 50 Double Unders 10 Kipping Pull-Ups 10 Push Jerks (155/105) 50′ Alternating Double DB Front Rack Lunges (50/35) – Rest with the remaining time in the intervals.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Rounds: 5 Muscle Ups 5 Thrusters (155/105)Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 4 Rounds: 1:00 Shuttle Runs 1:00 Alternating DB Snatches (50/35) 1:00 Hand Release Push-Ups 1:00 Calorie Bike 1:00 Rest – 1 Shuttle run is 25′ out and 25′ back.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 50 Deadlifts (95/65) 50 Sumo Deadlift High Pulls (95/65) – Every minute including the start, complete 7 knees to elbow.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Weight) Every 4:00 x 5: 40 Air Squats 4 Shoulder Presses (Increase weight from set to set).Read More