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

Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds w. Partner: 10 Rope Climbs (15′) 20 Burpee Box Jump Overs (24/20) 30 Overhead Squats (115/75) Half-Marathon Row (Time) For Time: 21,097m Row.Read More

Albany CrossFit – CrossFit CrossFit A: 1000m Row (Time) Max Effort 1000m Row B: Metcon (Time) 10 Rounds: 10 Hand Release Push-Ups 10 GHD Sit-UpsRead More

Albany CrossFit – CrossFit CrossFit A: Metcon (Distance) 1:00 Handstand Walk 1:00 Row for Distance 2:00 Handstand Walk 2:00 Row for Distance 3:00 Handstand Walk 3:00 Row for Distance B: Metcon (AMRAP – Reps) 5 Rounds for Reps: 1:00 Calorie Row Rest :30 1:00 Double Dumbbell Push Press (50/35) Rest :30Read More

Albany CrossFit – CrossFit CrossFit A: Metcon (Distance) 10:00 for Distance: Row B: Metcon (Time) 2 Power Cleans (155/105) 50 Double Unders 4 Power Cleans (155/105) 50 Double Unders 6 Power Cleans (155/105) 50 Double Unders 8 Power Cleans (155/105) 50 Double Unders 10 Power Cleans (155/105)Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 30 Kettlebell Step Ups (70/53) (20″) 30 Toes to Bar 30 Calorie Row 30 Strict Handstand Push-Ups 30 Calorie Row 30 Toes to Bar 30 Kettlebell Step Ups (70/53) (20″) – Hold the KB on the shoulder.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 50-40-30-20-10: Burpees – Row 500m after each set of Burpees.Read More

Albany CrossFit – CrossFit CrossFit A: Metcon (Weight) Every 5:00 x 5: 5 Overhead Squats @ 70% 1RM, Climbing 500m Row – Rest in the time remaining and add weight. Record the heaviest weight in section B as well. B: Overhead SquatRead More

Albany CrossFit – CrossFit CrossFit A: Metcon (Distance) For Distance: 2:00 Easy Pace 2:00 Moderate Pace 2:00 Easy Pace 2:00 Hard Pace B: CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/...Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) Row 1,000m Rest 2:00 Row 750m Rest 1:00 Row 500m Rest :30 Row 250mRead More