Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP: 6 Overhead Squats (155/105) 9 Ring DipsRead more

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 2 Sets: 3:00 AMRAP: 100m Run 10 Pull-Ups 3:00 AMRAP: Freestanding Handstand Hold – Rest 2:00 between sets.Read more

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) On a 15:00 Clock: 50 Bar-Facing Burpees 50 Wall Balls (20/14) 800m Run Max rep hang squat cleans in the remaining time (185/125).Read more

Albany CrossFit – CrossFit CrossFit Metcon (5 Rounds for time) Every 4:00 x 5: 30/24 Calorie Bike – Rest with the remaining time.Read more

Albany CrossFit – CrossFit CrossFit Jack (AMRAP – Rounds and Reps) AMRAP in 20 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009To learn more about Jack click hereRead more