Month: January 2018

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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01/30/2018

Back Alley CrossFit – Fitness Today we’re doing some sprints. Each of the 200s should be MAX EFFORT. Sell out and run hard. Thats how you’ll get the most out of this. We have some core work after just for fun. Metcon (Time) 6 rounds Sprint 200m rest 2 min score total time Metcon (No …
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01/30/2018

Back Alley CrossFit – CrossFit Metcon (5 Rounds for reps) Assault Bike 5 rounds 1 minute effort 2 minute rest Metcon (No Measure) CORE (for quality) 10-8-6-4-2 Vups Straddle ups Windshield wipers/each way

1/30/18

Back Alley CrossFit – BA|HIIT Metcon (No Measure) EMOM 16 minutes (4 rounds) Minute 1: 8-10 cal row Minute 2: 8-12 wall balls Minute 3: 8-10 pull ups Minute 4: 50-75 jumps (50 doubles)

01/29/2018

Back Alley CrossFit – CrossFit Metcon (Time) 50 calories row 50 wall balls 50 burpees rest 5 minutes Overhead Squat 8 minutes to find 1 rm oh squat