Albany CrossFit – CrossFit CrossFit Metcon (Time) 100 Calorie Row 100 Box Jump Overs (24/20) 1,000m RunRead more

Albany CrossFit – CrossFit CrossFit The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Rounds: 12 Alternating Box Step Ups (24/20) 6 Bar Muscle Ups Rest 2:00 5 Rounds: 12 Alternating Box Step Ups (24/20) 3 Wall WalksRead more

Albany CrossFit – CrossFit CrossFit Partner Small (Time) 3 Rounds w. Partner: 1,000m Row 50 Burpees 50 Box Jumps (24″) 800m Run – Split the work as desired. One partner works at a time. – 45:00 Time Cap. U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.Read more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 4 Rounds: 10 Deadlifts (225/155) 30 Wall Balls (20/14)Read more