08/20/2017

Back Alley CrossFit – Fitness Todays workout is an asending ladder. Your goal is to go up as high as you can in the 15 minutes. Go hard and aim high. The core stuff after is just accesory work, so there is no measure. Just get it done. Metcon (AMRAP –...

08/20/2017

Back Alley CrossFit – CrossFit Metcon (AMRAP – Reps) Sunday AMRAP 12 minute In teams of 4 100 meter relay rest 3 minutes Metcon (AMRAP – Reps) AMRAP 9 minutes 2 team members work two rest Rope climbs Dumbbell hang...

08/19/2017

Back Alley CrossFit – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute...

08/19/2017

Back Alley CrossFit – Fitness Today’s workout is the benchmark workout Angie. This will be a good way to measure progress, as we will be redoing this workout in the future Go hard, push your pace, and have fun! Angie (Time) For Time: 100 pullups 100...

8/19/17

Back Alley CrossFit – BA|FIT Metcon (AMRAP – Rounds and Reps) Partner Cindy with a PUSH! 200 m partner sled push 20 minute AMRAP: 5 Pull ups 10 Push ups 15 Air Squats 200 m partner sled...

8/18/17

Back Alley CrossFit – BA|FIT Metcon (No Measure) EMOM for 5 minutes 100 m run, 10 Jumping Jacks 45 work/ 15 rest Do 3 round of each movement before moving on to the next exercise. Stiff Leg deadlifts Bulgarian split squats 10 sumo squats Finish off with another...