Month: January 2018

2/1/18

Back Alley CrossFit – BA|HIIT Metcon (AMRAP – Rounds and Reps) Benchmark Week 4 24 minute AMRAP 5 Pull ups 10 Push ups 15 Squats Every 3 minutes, stop where you are and do a short wall run. Pick up where you left off.

02/01/2018

Back Alley CrossFit – Fitness Today’s workout is a long chipper. There are a lot of reps in this workut, so go at a pace that will let you keep moving. Chip away at it and get it done. Have fun! Metcon (Time) For time 60 jumping lunges 40 russian kbs 20 push ups 10 …
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02/01/2018

Back Alley CrossFit – CrossFit Back Squat Back squat Every :90 For 5 rounds 3-5 reps @70-75% Metcon (Time) 50 calorie row 40 chest to bar pull ups 30 wall balls 20 Handstand push ups

1/31/18

Back Alley CrossFit – BA|HIIT Metcon (No Measure) 4 Rounds 4 minute clock 400 m row 10 DB front squats Max rep burpees for the remainder of the time. 1 minute rest between rounds!

01/31/2018

Back Alley CrossFit – Fitness Today we’re doing some overhead strength and a fast metcon. The presses should be as heavy as possible for the rep range. The workout is a dead sprint. Find that dark place and stay there until the work is done. Have fun! Dumbbell Push Press Db push press Every 2 …
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