WOD

4
Oct

Monday 100421

Albany CrossFit – CrossFit CROSSFIT Metcon (10 Rounds for time) Every 2:30 x 10: 3 Weighted Pull-Ups 5 Strict Pull-Ups 7 Kipping Pull-Ups Record the...
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3
Oct

Sunday 100321

Albany CrossFit – CrossFit CROSSFIT Metcon (Distance) 5 Rounds: :50 Row REST :10 :40 Row REST :20 :30 Row REST :30 :20 Row REST :40...
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2
Oct

Saturday 100221

Albany CrossFit – CrossFit CROSSFIT Choose either WOD A or B. Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees...
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1
Oct

Friday 100121

Albany CrossFit – CrossFit CROSSFIT A: Metcon (Time) 6 Rounds: 400m Run 12 Box Jump Overs (30/24) B: Metcon (Time) In Teams of 2, Complete:...
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30
Sep

Thursday 093021

Albany CrossFit – CrossFit CROSSFIT A: Thruster (1 Thruster Every :90 x 12, Go Heavy) B: Metcon (AMRAP – Reps) 6 Rounds: :30 Double Dumbbell...
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29
Sep

Wednesday 092921

Albany CrossFit – CrossFit CROSSFIT A1: Metcon (AMRAP – Rounds and Reps) 5:00 AMRAP: 5 Single-Arm Kettlebell Swings (53/35) 10 Up-Downs to Plate REST 3:00...
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28
Sep

Tuesday 092821

Albany CrossFit – CrossFit CROSSFIT A: Metcon (Time) 5 Rounds: 500m Row After each row, perform 2 Double Unders for each row pull taken to...
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27
Sep

Monday 092721

Albany CrossFit – CrossFit CROSSFIT A: Push Press (Heavy 3 in 10:00) B: Metcon (Time) 50-30-20: Thrusters (65/45) Pull-Ups