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

Albany CrossFit – CrossFit CrossFit Metcon (Distance) 5 Rounds: :20 Row Rest :40 :30 Row Rest :30 :40 Row Rest :20 :50 Row Rest :10 1:00 Row Rest 1:00Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 4 Rounds: 400m Run 10 Squat Snatches (135/95)Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 50 DB Devil’s Presses (50/35) 50 DB Step Ups (12″) – Use 2 DBs.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 30 DB Devil’s Presses (50/35) 50 DB Step Ups (12″) – Use 2 DBs.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 4 Rounds: 15/10 Calorie Bike :30 Accumulated Dead Hang Hold 15/10 Calorie Bike :30 Accumulated Handstand Hold 15/10 Calorie Bike :30 Accumulated Ring Support HoldRead More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 9-12-15-18-21: Suitcase KB Reverse Lunges (70/53) Kipping Chest to Bar Pull-Ups Burpee Box Jumps (30/24) – Use One KB.Read More