Albany CrossFit – CrossFit CrossFit Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂ 50-lb. DBsTo learn more about Ellen click hereRead More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) Every 2:00 x 6: 2 Rope Climbs (15′) Max Wall Balls (20/14) in remaining time. Rest 1:00Read More

Albany CrossFit – CrossFit CrossFit ACF Triathlon (Time) In Teams of 2: 10k Row 20k Bike 5k Run Divide the distance on the row and bike as desired. Run the 5k together – stay with your partner.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds: 40 Russian KB Swings (53/35) 20 Box Jump Overs (24/20)Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) On the Minute x 16: Min. 1: Max Handstand Hold Min. 2: DB Shoulder Press (35/25) Min. 3: Max Hang from Pull-Up Bar Min. 4: Strict Pull-Ups – Score is total total reps. Count each second held as a rep. – Perform one attempt on the...Read More

Albany CrossFit – CrossFit CrossFit Deadlift (Every 3:00 x 6: 3 Deadlifts @ 80%+ 1RM)Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 12 Ring Dips 12 Sumo Deadlift High Pulls (115/75)Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 2001m Run or Row 11 Shoulder Presses 11 Overhead Squats 11 Sumo Deadlift High Pulls 11 Push Presses 11 Front Squats 11 Squat Cleans 11 Push Jerks 11 Back Squats 11 Deadlifts 2001m Run or Row – If you start with a run, end with a row and...Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 30:00 AMRAP w. Partner: 100 Calorie Bike 100 KB Snatches (70/53) 100 Toes to Bar – Split work as needed with one person working at a time.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 2 Rounds: 100′ KB Walking Lunges (70/53)* 400m Run 10 Wall Walks 500m Row * Use two KBs held in at the sides.Read More