WOD

Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Rounds: 10 Alternating Dumbbell Snatches (70/50) 50′ DB Overhead Carry (Left) 50′ DB Overhead Carry (Right)

Albany CrossFit – CrossFit CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# /... Read More

Albany CrossFit – CrossFit CrossFit Metcon (Time) 150 Double Unders 30 Handstand Push-Ups 100 Double Unders 20 Deficit Handstand Push-Ups 75 Double Unders 10 Strict... Read More

Albany CrossFit – CrossFit CrossFit A: The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC... Read More

Albany CrossFit – CrossFit CrossFit A: Pendlay Row (Challenging 5 in 10:00) B: G.I. Jane (Time) 100 Burpee Pull-Ups Jump to a pull-up bar 12″... Read More

Albany CrossFit – CrossFit CrossFit A: Shoulder Press (Heavy 2 in 15:00) B: Metcon (Time) 2 Rounds: 27 Push Presses (95/65) 54/38 Calorie Row

Albany CrossFit – CrossFit CrossFit A: Deadlift (Heavy 2 in 15:00) B: Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP: 2 Rope Climbs (15′) 10... Read More

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 16:00 AMRAP: 60 Double Unders 40 Weighted Sit-Ups (20/14) 20 Medicine Ball Cleans (20/14)