Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds w. Partner: 30 Push Presses (135/95) 60 Walking Lunges 90 Double Unders – Split the reps as desired. One partner working at a time.Read more

Albany CrossFit – CrossFit CrossFit A: Saturday Smackdown – WOD 1 (Time) 6 Rounds w. Partner: 12 Thrusters (95/65) 12 Lateral Barbell Burpees – One partner finishes a full round before switching. B: Saturday Smackdown – WOD 2a (AMRAP – Rounds and Reps) 5:00 AMRAP: 10 Calorie Bike 20 Sit-Ups Rest 1:00 B: Saturday Smackdown – WOD 2b (AMRAP – Rounds and Reps) 5:00 AMRAP: 10 Calorie Bike 20 Kettlebell Swings (53/35) Rest 1:00 B: Saturday Smackdown – WOD 2c (AMRAP – Rounds and Reps) 5:00 AMRAP: 10 Calorie Bike 20 Hand Release Push-Ups Partners divide the work in all three AMRAPS as desired.Read more

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 9:00 AMRAP: 12 Sumo Deadlift High Pulls (95/65) 6 Shuttle Runs (25′ down/25′ back)Read more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds: 30 Hang Power Cleans (115/75) 30 Bar Facing BurpeesRead more

Albany CrossFit – CrossFit CrossFit A: Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats B: Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsRead more