Month: October 2017

11/01/2017

Back Alley CrossFit – Fitness Today starts with some fast paced intervals. Make these 200’s fast and uncomfortable. Focus on controlling your breathing. The metcon today is 12 minutes, so try to find a pace you can keep the whole time. Metcon (Time) Every :90 for 8 rounds 200m runscore slowest Metcon (AMRAP – Rounds …
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11/1/17

Back Alley CrossFit – BA|FIT Metcon (Time) 12 minutes to complete: 2 Burpees- wall run 4 Burpees- wall run 6 Burpees- wall run 8 Burpees- wall run 10 Burpees- wall run 8 Burpees- wall run 6 Burpees- wall run 4 Burpees- wall run 2 Burpees- wall run Metcon (No Measure) Tabata Slamballs Tabata Jump ropes

11/01/2017

Back Alley CrossFit – CrossFit Metcon (Time) 2 rounds 400 meter run rest 1minute 4 rounds 200 meter run rest 1 minute 6 rounds 100 meter run rest 1 minute Bench Press 8 minutes to find find 3rm bench press

10/31/17

Back Alley CrossFit – BA|FIT Metcon (AMRAP – Rounds and Reps) 5 min AMRAP per Station, 1 minute rest between each stations Stations 1 10 Pull ups 10 BD press 30 Jump ropes Stations 2 10 Wall balls 10 Renegade rows 30 Jumping jacks Station 3 10 Goblet squats 10 Box jumps 2 Wall runs …
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10/31/2017

Back Alley CrossFit – CrossFit Power Snatch Power Snatch EOMOM 5-5-4-4-3-3 Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here