Month: October 2017
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 – 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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11/01/2017
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 – Fitness Today’s workout is a longer one. The sled push should be nice and heavy. Make it uncomfortable since its only 50m. The rest of the movements will get you breathing hard, so try to control your breath and keep calm. Have fun! Metcon (Time) 6 rounds for time 50 m …
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