Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 9 Pull-Ups 3 Front Squats (135/95) 9 Pull-Ups 6 Front Squats (135/95) 9 Pull-Ups 9 Front Squats (135/95) – Continue the pattern of adding 3-reps to the front squats until time expires.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 6 Rounds: 12 DB Deadlifts (50/35) 9 DB Box Step Ups (50/35) (24/20) 200m Run – Use two DBs. – Rest 2:00 between rounds.Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 400m Walking LungesRead More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 60 Pull-Ups 20 KB Turkish Get-Ups (53/35) – Switch arms as needed.Read More

Albany CrossFit – CrossFit CrossFit Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between setsRead More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 5 Rounds: :20 Calorie Row :40 Rest :40 Calorie Row :20 Rest 1:00 Burpees 1:00 RestRead More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 2:00 AMRAP: Knees to Elbows Rest 1:00 Metcon (AMRAP – Rounds and Reps) 4:00 AMRAP: 5 Knees to Elbows 7 Wall Balls (20/14) Rest 1:00 Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP: 5 Knees to Elbow 7 Wall Balls (20/14) 9 Box Jump Overs (24/20)Read More

Albany CrossFit – CrossFit CrossFit 5 Sets for Weight and Reps: Every 4:00, Complete: 3 Push Presses – Immediately following the last push press, complete a single max set of handstand push-ups. Push Press (Record heaviest 3.) Handstand Push-ups (Record total handstand push-ups.)Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Rounds: 400m Run 40 Alternating Pistols – Run together and break up the squats as needed.Read More

Albany CrossFit – CrossFit CrossFit A: Metcon (AMRAP – Rounds and Reps) 9:00 AMRAP: 10 Strict Ring Dips 15 Kettlebell Swings (70/53) B: Metcon (Weight) 3 Sets: 10 1-Arm KB Reverse Lunges (Left) 10 1-Arm KB Side Bends (Left) 10 1-Arm KB Reverse Lunges (Right) 10 1-Arm KB Side Bends (Right)Read More