Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 4 Rounds: 1:00 Plank Hold 1:00 Single DB Box Step Ups (24/20) (50/35) 1:00 Deadlifts (225/155) – No rest between rounds. – Each second on the plank held = 1 rep.Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP: 15 Double DB Front Squats (50/35) 50 Double Unders 12 Strict Pull-Ups 50’ Handstand Walk – 5’ of HS Walk = 1 rep.Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP: 15 Double DB Front Squats (50/35) 50 Double Unders 12 Strict Pull-Ups 50′ Handstand Walk – 5′ of HS Walk = 1 Rep.Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 10 Calories on any Machine 8 Ring Dips 6 1-Arm Russian KB Swings (53/35)Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Rounds w. Partner: 60 Double Unders (Each, Together) 50 Burpees (Total, Together) 400m Run (Together) 30 Alternating Pistols (Split Reps)Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP: 5 Power Cleans (205/135) 10 Toes to BarRead More

Albany CrossFit – CrossFit CrossFit A: Shoulder Press (3-3-3-3-3) B: Push Press (2-2-2-2-2) C: Push Jerk (1-1-1-1-1)Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds: 20 Chest to Bar Pull-Ups 10 Overhead Squats (185/125)Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 100 Calorie Row 100 Box Jump Overs (24/20) 1,000m RunRead More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 100 Calorie Row 100 Box Jump Overs (24/20) 1,000m RowRead More