Albany CrossFit – CrossFit CrossFit Metcon (5 Rounds for reps) 5 x 3:00 AMRAP: 1,000m Bike Max Rep Back Rack Lunges Rest 2:00 between AMRAPs and increase weight each set. Women: 55-65-75-95-105. Men: 75-95-115-135-155. Record the reps for each round.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 Sit-ups Back-extensions Pull-ups Dips B: Metcon (Time) 21-15-9: Front Squats (185/125) Burpee Box Jump Overs (24/20)Read more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 21 Weighted Pull-Ups 27/19 Calorie Bike 15 Weighted Pull-Ups 21/15 Calorie Bike 9 Weighted Pull-Ups 15/10 Weighted Pull-Ups Increase pull-up weight each round.Read more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 20 Power Cleans (205/135) 2,400m Run 200m Double KB Farmers Carry (70/53) 200m Plate Carry (45/35)Read more

Albany CrossFit – CrossFit CrossFit A: Shoulder Press (Heavy 3 in 15:00) B: Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP: 20 Double Unders 5 Chest to Bar Pull-UpsRead more