Albany CrossFit – CrossFit CrossFit Metcon (Time) Accumulate 1:00 Freestanding Handstand Hold 100m Double KB Front Rack Carry (53/35) 50 Double KB Push Presses (53/35) 100′ Single KB Overhead Walking Lunge (53/35) Accumulate 1:00 Plank Hold – Use the same weight for all KB movements. Switch arms as needed on the overhead walking lunges.Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 21:00 AMRAP w. Partner: 30 Calorie Row 20 Bar-Facing Burpees 10 Power Cleans (155/105)Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 30 Russian KB Swings (53/35) 150 Double Unders 30 Russian KB Swings (53/35) 150 Double Unders 30 Russian KB Swings (53/35)Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP: 200m Run 10 Handstand Push-Ups 15 Wall Balls (20/14)Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 21-15-9: Hang Power Snatches (115/75) Box Jumps (24/20)Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 4 Rounds: 10 Alternating Pistols 20 Pull-Ups 30 Push-Ups 1,000m BikeRead More

Albany CrossFit – CrossFit CrossFit The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 25 Burpees 50 AB Mat Sit-Ups 25 Burpees 50 AB Mat Sit-Ups 25 Burpees – Every 2:00 starting at 0:00 complete 10 air squats.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds: 120 Double Unders 1,000m Row 800m RunRead More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 5 Rounds: :30 Max Toes to Bar | :90 Rest :30 Max Overhead Squats (135/95) | :90 Rest :30 Max Calorie Row | :90 RestRead More