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

Albany CrossFit – CrossFit CrossFit 3,000m Row (Time)Read More

Albany CrossFit – CrossFit CrossFit Badger (with Partner) (Time) 3 Rounds: 30 Squat Cleans (95/65) 30 Pull-Ups 800m Run – Run together and split the rep as needed. In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP: Double KB Front Rack Carry (53/35) (50m) 10 Burpees to Target (12″)Read More

Albany CrossFit – CrossFit CrossFit Push Jerk (Heavy 3 in 15:00) Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 3-6-9-12…etc. Ab Mat Sit-Ups Push Jerks (115/75)Read More

Albany CrossFit – CrossFit CrossFit Wyk (Time) 5 Rounds for Time 5 Front Squats (225/155 lb) 5 Rope Climbs (15 ft) 400 meter Run (45/35 lb plate)To learn more about Wyk click hereRead More

Albany CrossFit – CrossFit CrossFit J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click hereRead More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 10 Rounds: 12 Kettlebell Swings (53/35) 30 Double Unders – 15:00 Time Cap.Read More