Albany CrossFit – CrossFit CrossFit Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsRead More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) Every 2:00 x 4: 6 Box Jumps (30/24) 12 Push Ups Max Calorie Row – Rest 2:00 between rounds. – Score is total calories rowed.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Rounds: 50 Double Unders 10 Thrusters (135/95)Read More

Albany CrossFit – CrossFit CrossFit Metcon (5 Rounds for time) 5 Rounds, Each for Time: 2 Rope Climbs (15′) 10 Devil’s Presses (35/20) 2 Rope Climbs (15′) – Rest 2:00 between rounds. – Use two DBs.Read More

Albany CrossFit – CrossFit CrossFit Ladder Nancy (Rowing) (AMRAP – Reps) For Time: 5 Overhead Squats (185/125) 400m Row 10 Overhead Squats (155/105) 400m Row 15 Overhead Squats (135/95) 400m Row 20 Overhead Squats (95/65) 400m Row 25 Overhead Squats (45/35) 400m Row – Take the bar from the floor.Read More

Albany CrossFit – CrossFit CrossFit Ladder Nancy (Rowing) (Time) For Time: 5 Overhead Squats (185/125) 400m Row 10 Overhead Squats (155/105) 400m Row 15 Overhead Squats (135/95) 400m Row 20 Overhead Squats (95/65) 400m Row 25 Overhead Squats (45/35) 400m RowRead More

Albany CrossFit – CrossFit CrossFit Ladder Nancy (Rowing) (Time) For Time: 5 Overhead Squats (185/125) 400m Row 10 Overhead Squats (155/105) 400m Row 15 Overhead Squats (135/95) 400m Row 20 Overhead Squats (95/65) 400m Row 25 Overhead Squats (45/35) 400m RowRead More

Albany CrossFit – CrossFit CrossFit A: Metcon (Checkmark) 3 Rounds: :30 Samson Stretch / Side 15 Overhead Squat w. PVC 15 GHD Sit-Ups 15 Good Mornings w. PVC 15 Pull-Ups 15 Dips B: Metcon (Time) 4 Rounds w. Partner: 80 Double Unders 40 Sit-Ups w. Wall Ball Toss (20/14) – Split double unders evenly.Read More

Albany CrossFit – CrossFit CrossFit A: Metcon (Checkmark) 3 Rounds: :30 Samson Stretch / Side Overhead Squat w. PVC GHD Sit-Ups Good Mornings w. PVC 15 Pull-Ups 15 Dips B: Metcon (Time) 4 Rounds w. Partner: 80 Double Unders 40 Sit-Ups w. Wall Ball Toss (20/14)Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 8 Rounds w. Partner: 40 Double Unders 20 GHD Sit-Ups – Partners alternate complete rounds.Read More