Workout of the Day

8/23/17

Back Alley CrossFit – BA|FIT Metcon (No Measure) Tabata Bear crawls- 4 rounds each (16 minutes) Rotating Tabata 20 work/10 rest- 8 rounds Jump ropes Step ups Row Slam Balls Tabata bear crawls- 4 rounds each

08/23/2017

Back Alley CrossFit – Fitness Todays workout will be a little longer, depending on how fast of a pace you can maintain. Try to move steadily rather than going out fast and slowing down. Have fun! Metcon (Time) 6 Rounds for time 200m Run 20 Russian KBS 8 Renegade Rows/ arm 10 cal bike

08/23/2017

Back Alley CrossFit – CrossFit BA capacity (AMRAP – Reps) 4 minutes max calories on assault bike rest 1 minute 3 minutes rope climbs rest 2 minutes 2 minutes Backsquat 135/95 rest 3 minute 1 minute shoulder to overhead 135/95 Metcon (Time) for time 5-4-3-2-1 tuck up straddle up v up around the world

8/22/17

Back Alley CrossFit – BA|FIT Metcon (No Measure) 10 minute EMOM 5 Burpees Jacks 5 Push up rotations 5 meatball bananas! If you are unable to make it through all the movements within the minute, cut the amount of reps. Just keep moving! CORE: 30 work/ 10 rest 4 rounds Bicycle crunch Up down plank […]

08/22/2017

Back Alley CrossFit – CrossFit Bench Press 0:00 Bench press 8-10 1:30 1-2 strict muscle ups or Strict pull ups 6-8 reps 3:00 Bench press 8-10 4:30 1-2 strict muscle ups or Strict pull ups 6-8 reps 6:00 Bench press 8-10 7:30 1-2 strict muscle ups or Strict pull ups 6-8 reps 9:00 Bench press […]

08/22/2017

Back Alley CrossFit – Fitness Today’s workout is a bit of strength followed by fast conditioning. The tempo goblet squats are about staying solid through the middle in order to support the weight. During the metcons, you should be focusing on a hard pace for each 3 minutes. Have fun! Tempo Goblet Squat Tempo Goblet […]