April 2017

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 1 Mile Run 21 KB Swings (32/24kg) 21 Goblet Squats (32/24kg) 800 Meter Run 15 KB Swings (32/24kg) 15 Goblet Squats (32/24kg) 400 Meter Run 9 KB Swings (32/24kg) 9 Goblet Squats (32/24kg)

CrossFit Allegiance – CrossFit Happy Birthday Bob S! View Public Whiteboard Weightlifting Snatch (85% 3×1) 60% x3 70% x 3 75% x 3 80% x 2 85% 3×1 Metcon Metcon (Time) For time: 30 Front Rack Lunge 135/95 30 Wallballs (20/14) 30 Thrusters (135/95) 30 Pull-ups 30 Power Cleans (135/95) 30 Ring Dips ADV RX …

4/28/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Partner benchwarmers (Time) Teams of 3: 3 Rounds: 100 Calorie Row 50 Bench Press (135/95) 400m Team Run ADV RX as written RX (115/80) Scaled Floor Press

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean + Front Squat (Work up to a heavy single) Metcon Masters Qualifier 17.4 (Time) 2 rounds for time: 10 deadlifts, 315/225 20 deficit HSPU 4.5/3″ deficit 30 front squats, 95/65

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Masters Qualifier 17.1 (2) (AMRAP – Reps) For time: 100 dumbbell snatches, 50/35 80-calorie row 60 bar facing burpees 40 ring muscle-ups Time cap: 20 minutes

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch + OHS (Work up to a heavy single) Back Squat (5×5 80%) Metcon Masters qualifier 17.3 (Time) 21-15-9 Shoulder to Overhead 135/95 C2B

CrossFit Allegiance – CrossFit Happy Birthday Johnny B! View Public Whiteboard Metcon Metcon (Time) Partner WOD For time: 60 Burpees 60 Calorie Row 30 Wallballs 120 Calorie Row 30 Wallballs 60 Calorie Row 60 Burpees

CrossFit Allegiance – CrossFit Happy Birthday Eli and Lily S! View Public Whiteboard Weightlifting Front Squat (60% 1×5 65% 1×5 70% 1×5 75% 3×5) Metcon Metcon (Time) 4 Rounds: 200m Run 18 Thrusters (65/45) 15 Pull-upsOr do this WOD to help Jill and Alyson out with the masters qualifier. ? CrossFit Games Open 16.2 (AMRAP …

4/21/17 Read More »

CrossFit Allegiance – CrossFit Happy Birthday Catie H! View Public Whiteboard Warm-up Metcon (2 Rounds for reps) Tabata Hollow Rock Tabata sit-ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 50m Prowler Push (90/45#) 50m Farmers Carry 24/16kg 200m Run *split the teams evenly but ideally into teams of 4. Each athlete completes a …

4/20/16 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (60% 2×2 65% 2×2 70% 2×2 75% 2×2) Metcon Metcon (Time) 5RFT: 4 Bar MU 8 HSPU 12 Jumping Lunges ADV RX as written RX 4 C2B