Category

WOD
Albany CrossFit – CrossFit CrossFit Power Snatch (Every 3:00 x 7: 3 Power Snatches @ 60% 1RM, Climbing.)
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Albany CrossFit – CrossFit CrossFit Fast and Heavy (Time) For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 metersScaling As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few...
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 1-2-3-4…etc.. Wall Walks Power Cleans (185/125
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP: 100 Calorie Row 75 Sit-Ups 50 Pull-Ups
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 21-18-15-12-9-6-3: Wall Balls (20/14) Toes to Bar Box Jumps (24/20)
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 18:00 AMRAP w. Partner: 20 Calorie Bike 40 Slam Balls (30/20) 60 Sit-Ups – Split the reps as desired.
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Albany CrossFit – CrossFit CrossFit Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 6:00 AMRAP: 1,000m Row Max Russian Kettlebell Swings (70/53) Rest 3:00 Metcon (Time) 6:00 AMRAP: 800m Run Max Kettlebell Swings (53/35)
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Albany CrossFit – CrossFit CrossFit Metcon (Time) 3,000m Bike 50 Double Dumbbell Push Press (50/35) 30 Burpees – Use two DBs.
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Albany CrossFit – CrossFit CrossFit The Chief (Partner) (AMRAP – Rounds and Reps) 2:00 AMRAP x 10: 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats Partner 1 works for 2:00, then partner 2 works for 2:00. Pick up where your partner left off.
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