Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 7 Rounds: 1:30 to Accumulate Reps: 4 Shoulder Presses (135/95) 4 Front Squats (135/95) 4 Thrusters (135/95) AMRAP Lateral Burpees Over the Bar REST 1:30Read more

Albany CrossFit – CrossFit CrossFit A: Front Rack Step-Back Lunge (Heavy 4 Alternating in 10:00.) B: Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP: 8 1-Arm DB Step-Back Lunges (Left) (50/35) 8 1-Arm DB Step-Back Lunges (Right) (50/35) 48 Double UndersRead more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds: 800m Run 100′ Bear Crawl 30 Russian Kettlebell Swings (70/53)Read more

Albany CrossFit – CrossFit CrossFit Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.Read more

Albany CrossFit – CrossFit CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereRead more