Albany CrossFit – CrossFit CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP w. Partner: 24 Box Jump Overs (24/20) 24 Power Snatches (95/65) 24 Overhead Squats (95/65) 24 Knees to Elbow 24 Calorie BikeRead More

Albany CrossFit – CrossFit CrossFit The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead More

Albany CrossFit – CrossFit CrossFit The Hokey Pokey (Time) For Time, 30 Reps: 1 Squat Clean + 1 Front Rack Lunge (Right) + 1 Front Rack Lunge (Left) + 1 Thruster Weight: 135/95 All four exercises done unbroken = 1 Rep. A rep does not count if you drop the barbell before completing the complex.Read More

Albany CrossFit – CrossFit CrossFit A: Metcon (Checkmark) 3 Rounds, Not For Time: :30 Squat Hold 10 Goblet Lunges (53/35) 10 Strict Sit-ups 10 Russian KB Swings (53/35) 10 Ring Rows 10 Push Ups B: Metcon (Calories) On the Minute x 5: :35 Max Calorie Bike On the Minute x 5: :40 Max Calorie Bike...Read More

Albany CrossFit – CrossFit CrossFit A: Deadlift (Heavy 1 in 15:00.) Freestyle Diane (Time) 45 Deadlifts (225/155) 45 Handstand Push-Ups – Partition reps as needed.Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP w. Partner: 50 Alternating DB Snatches (50/35) 50 Wall Balls (20/14)Read More

Albany CrossFit – CrossFit CrossFit Merry Christmas! The gym is closed today. Be safe and we’ll see you again in class tomorrow.Read More

Albany CrossFit – CrossFit CrossFit 12 Days of Albany CrossFit (Time) 12 Rounds: 1 Strict Handstand Push-Up 2 Strict Pull-Ups 3 Toes to Bar 4 Alternating Pistols 5 Push Ups 6 Burpees 7 Kettlebell Russian Swings (53/35) 8 Kettlebell Goblet Squats (53/35) 9 Kettlebell Swings (53/35) 10 Kettlebell Goblet Lunges (53/35) 11 Kettlebell Sumo Deadlift...Read More

Albany CrossFit – CrossFit CrossFit Micare: Pre-Op to Post-Op (Time) “Pre-OP” 10 Bar Muscle Ups 100 Air Squats 100 Push-Ups Accumulate 5 Mins. in a Wall Sit Hold 100 Alternating Lunges 100 Burpees 10 Bar Muscle UpsRead More