Month: November 2017
12/01/2017
Back Alley CrossFit – CrossFit Metcon (4 Rounds for time) Every 3 minutes for 4 rounds 400 meter run Metcon (Time) 30 Deadlifts 225/155 30 Calories on Assault Bike
12/01/2017
Back Alley CrossFit – Fitness Today’s workout is all about speed. The 400’s should be done at a fast pace. Make it uncomfortable. The workout is supposed to suck, so treat it that way. Don’t coast through the bike. Attack it and get the calories done. Metcon (Time) 5 rounds 400m run Rest 2 min.score …
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11/30/2017
Back Alley CrossFit – Fitness Today we’re doing a bunch of tabatas. Tabata is one of those workouts that needs to be done at max effort. If you snabag this, you’ll get nothing out of it. Go hard and move for the entire 20 seconds. Get every rep that you can! Work hard and have …
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11/29/2017
Back Alley CrossFit – CrossFit Metcon (3 Rounds for reps) 3 rounds 1 minute max cal row rest 1 minute 1 minute max handstand walk rest 1 minute 1 minute ring muscle up 1 minute rest Score will be total cals total meters walked total reps Metcon (Time) Accumulate 1 minute L-sit
11/27/2017
Back Alley CrossFit – CrossFit
