Workout of the Day

10/17/17

Back Alley CrossFit – BA|FIT Metcon (No Measure) Tabata: Slam balls EMOM 12 minutes 5-8 burpees 5-8 Toes to bar/ knee raises Tabata: sit ups

10/17/2017

Back Alley CrossFit – CrossFit Metcon (Time) In teams of 2 alternate exercises for 8 rounds total 12 Bench press 135/85 15 calories rowing 50 double unders

10/17/2017

Back Alley CrossFit – Fitness Today we’re going to do a couple of fun tabatas and then a shorter metcon. The tabata should be done at full effort for all intervals. Dont stop early or snabag it because you have a workout after. The workout is 5 rounds, but the rounds should go quickly. A […]

10/16/2017

Back Alley CrossFit – CrossFit Skill Work (No Measure) 15 min to drill your snatch Metcon (Time) Isabel wanted to run 6 rounds 5 snatch (any way) 135/95 200 meter run

10/16/2017

Back Alley CrossFit – Fitness Today’s workout begins with some strength stuff. This should be heavy for each movement. The metcon today is pretty straightforward. The goal should be to stay moving as much as possible. Metcon (No Measure) Four sets 10 kroc rows/ arm Rest 1 min 10 heavy goblet squats Rest 1 min […]

10/16/17

Back Alley CrossFit – BA|FIT Metcon (No Measure) 30 sec work/ 15 rest 2 rounds per circuit, 1 minute rest between circuits Circuit 1- Water bug Froward & rev squat jumps Windmill lunges Jumping jack push press 1 minute rest Circuit 2- Plyo push ups Box jumps Toe taps Ski squat/ sumo squat squat 1 […]