Month: January 2018

01/02/2018

Back Alley CrossFit – CrossFit Metcon (Time) 8 minutes to complete 15 Power Clean and Jerk 135/95 15 bar over burpee 3 rope climbs Metcon (Time) 6 minutes to complete 12 clean and jerk 12 bar over burpee 2 rope climbs Metcon (Time) 4 minutes to complete 9 clean and jerk 9 bar over burpees …
read more

1/2/18

Back Alley CrossFit – BA|HIIT Metcon (4 Rounds for reps) 4 rounds : 4 minute AMRAP 500 m row Round 1- max sit ups Round 2- max air squats Round 3- max burpees Round 4- KB swings 1 minute rest between rounds

01/02/2018

Back Alley CrossFit – Fitness Welcome back. We’re going to start the new year right. Today we have some tempo front squats and a good metcon for you. Make sure you’re sticking to the tempo on those squats. That’s where the magic happens. Go fast on the metcon and try to do this as unbroken …
read more