Albany CrossFit – CrossFit CrossFit Metcon (Time) 5 Rounds: 40 Double Unders 30 Box Step Ups (24/20) 20 KB Swings (53/35)Read more

Albany CrossFit – CrossFit CrossFit A: Shoulder Press (Heavy 2 in 10:00) B: Metcon (Calories) On the Minute x 10: 7 Double Dumbbell Shoulder Presses (50/35) Max Calorie BikeRead more

Albany CrossFit – CrossFit CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds w. Partner: 50 Calorie Bike 1:00 Synchronized Handstand Hold 50 GHD Hip Extensions One person working at a time on the bike and GHD, split reps as desired.Read more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 3 Rounds: 20 GHD Sit-Ups 20 Burpee Box Jump Overs (24/20) 20 Wall Balls (30/20)Read more