WOD

16
Jul

Friday 071621

Albany CrossFit – CrossFit CROSSFIT Metcon (Time) “SNACK BAR” 3 Rounds: 400m Run 10 Power Cleans (155/105) 500m Row 10 Push Jerks (155/105)
15
Jul

Thursday 071521

Albany CrossFit – CrossFit CROSSFIT Part 1: Every 2:00 complete a set: Front Rack Lunges: 12-10-8-6-4. * Increase weight across each set. Part 2: REST...
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14
Jul

Wednesday 071421

Albany CrossFit – CrossFit CROSSFIT Metcon (Time) “UNFRIENDLY FRAN” Every 4:00 x 5 Rounds: 15/12 Calorie Bike 12 Chest to Bar Pull-Ups 9 Thrusters (115/85)...
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13
Jul

Tuesday 071321

Albany CrossFit – CrossFit CROSSFIT Metcon (Time) “U CAN’T TOUCH THIS” 21 Deadlifts (225/155) 200m Run 21 Lateral Barbell Burpees 200m Run 15 Deadlifts (225/155)...
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12
Jul

Monday 071221

Albany CrossFit – CrossFit CROSSFIT Metcon (AMRAP – Rounds and Reps) “BEACH BALL” 20 Min. AMRAP: 40 Wall Balls (20/14) 30/24 Calorie Row 20 Toes...
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11
Jul

Sunday 071121

Albany CrossFit – CrossFit CROSSFIT Metcon (AMRAP – Reps) “TRY-TO-SPRINT INTERVALS” 3 Min. AMRAP x 5 Rounds: 20m DB Goblet Lunge (70/50) Max 10m Shuttle...
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10
Jul

Saturday 071021

Albany CrossFit – CrossFit CROSSFIT Metcon (Time) “PRESS PAUSE” 3 Rounds of “Cindy” 12 Squat Clean Thrusters (135/95) 3 Rounds of “Cindy” 9 Squat Clean...
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9
Jul

Friday 070921

Albany CrossFit – CrossFit CROSSFIT Metcon (Time) “THE SPINS” 30/24 Calorie Bike 100 Double Unders 30 Handstand Push-Ups 100 Double Unders 30/24 Calorie Bike On...
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