Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP: 30 Air Squats 20 Burpees to Target (6″) 10 Chest to Bar Pull-UpsRead more

Albany CrossFit – CrossFit CrossFit A: Power Clean (12:00 to go Heavy: 2 Touch and Go Power Cleans) B: Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP: 2 Hang Power Clean and Jerks (155/105) 4 Box Jumps (24/20) 8 Push UpsRead more

Albany CrossFit – CrossFit CrossFit Metcon (AMRAP – Reps) 4 x 4:00 w. Partner: 10 – 25′ Shuttle Runs 40 Double Unders Max Calorie Row Rest 1:00 between rounds. Partners run together, complete 40 DU each at the same time, and then switch as needed to complete as many calories as possible in the remaining time.Read more

Albany CrossFit – CrossFit CrossFit The Seven (Time) 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters (135/95 lb) 7 Knees-to-Elbows 7 Deadlifts (245/165 lb) 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-UpsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click hereRead more

Albany CrossFit – CrossFit CrossFit Metcon (Time) 10 Ring Muscle Ups 150′ 1-Arm DB Overhead Walking Lunge (35/25) 1,000m Row 150′ 1-Arm DB Overhead Walking Lunge (35/25) 10 Ring Muscle UpsRead more