Category: WOD

02/22/2018

Back Alley CrossFit – Fitness Today we’re running. These runs should be pretty quick. Try to maximize your rest time. The workout later is just a burst, so go fast and get those calories done. Metcon (AMRAP – Rounds) Every 2 minutes for 20 minutes 200m run Metcon (Time) Pick your poison For time 50 …
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02/22/2018

Back Alley CrossFit – CrossFit Metcon (AMRAP – Reps) 3 minutes to complete 400 meter run row max rep cals rest 4 minutes Metcon (AMRAP – Reps) 3 minutes to complete 400 meter run max rep burpee rest 4 minutes Metcon (AMRAP – Reps) 3 minute amrap 400 meter run max rep a. cals rest …
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2/22/18

Back Alley CrossFit – BA|HIIT Metcon (AMRAP – Rounds) Reboot Benchmark #2 Reboot RETEST!! (1/18) AMRAP 15 minutes Ascending ladder 1 DB thruster 1 Pull up/ Ring row Wall run 2 DB thrusters 2 Pull ups/ Ring rows Wall Run 3 DB thrusters 3 Pull ups/ Ring rows Keeps adding until the end of the …
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02/21/2018

Back Alley CrossFit – Fitness Today we’re doing some deadlifts for strength. Make these heavy, and make sure you keep good form. The metcon is a straight shot one time through. Try to go as unbroken as possible and get it done fast! Kettlebell deadlift KB deadlift Emom for 8 min 8-10 reps Metcon (Time) …
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02/21/2018

Back Alley CrossFit – CrossFit Front Squat Front squat Every 2:30 building Set 1-8reps Set 2-8 reps Set 3-5 reps Set 4-2 reps Set 5 2 reps Metcon (Time) 3 rounds for time (bar is taken from the ground) 15/12 calorie row 15 burpee box jumps 24”/20” 9 Front squat 185/125


02/20/2018

Back Alley CrossFit – Fitness Today’s workout is all about pacing. Its easy to go too fast at the start of this and burn out in the middle. The goal should be to find a hard pace that you can hold on to for the entire workout. Be smart and have fun! Metcon (Time) 600m …
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