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#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/ 65# 15 Chest-To-Bar Pull-ups 18 Thrusters, 100#/ 65# 18 Chest-To-Bar Pull-ups 21 Thrusters, 100#/ 65# 21 Chest-To-Bar Pull-ups *If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.Read more