CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 100m run 20m soldier walks 100m run 20m butt kicks 100m run 20m knee tucks -then- 2 rounds: 10 KBS 10 single leg KB DL 10 Plank shoulder touches -then- 10 5# plate front/side/across raises 10 PVC pass throughs 10 PVC OHS -then- “Burgener” …
CrossFit Allegiance – CrossFit The meltdown starts today…….21 days. View Public Whiteboard Weightlifting Back Squat (75% 4×3) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
CrossFit Allegiance – CrossFit Todays WOD is not about the WOD it is about the hero’s that have served our nation. It’s not just about Murph, it’s about all of our hero’s. Every rep you complete will be for every hero. Whatever you choose to do will be perfect. Keep your heart and mind focused …
CrossFit Allegiance – CrossFit Monday’s Memorial day WOD “Murph” we will have 2 time slots. Everyone that can run a mile in 9 + will go at 9am and for everyone that can run a mile in sub 9 will go at 9:30. The class times will be in WODify. Please sign up. View Public …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (90% 3×1) 65% 1×3 70% 1×3 75% 1×3 80% 1×3 85% 1×2 90% 3×1 Metcon Metcon (Time) Partner WOD 130/100 Cal Row 100 Power Snatches (75/55) 50 Over-the-Bar Burpees
CrossFit Allegiance – CrossFit Happy Birthday Derek H! Alyson is collecting for Operation Gratitude again! If you would like you can donate this Memorial Day something or some things from the list below to send to troops!!! Most of the travel-size items can be found at the dollars stores or Walmart. Alyson will set up …
CrossFit Allegiance – CrossFit Happy Birthday Kyle! View Public Whiteboard Weightlifting Front Squat (3×5 79% 1×1 85%, 87%, 89%) 79%/5 85%/1 79%/5 87%/1 79%/5 89%/1 Metcon Metcon (4 Rounds for reps) 4 Rounds: Min 1: 12 KB Front Rack Lunges (24/16kg) Min 2: 12 Push-ups Min 3: 12 KB Box Step-Ups (16/12kg) Min 4: 50s …
CrossFit Allegiance – CrossFit Happy Birthday Katie P! View Public Whiteboard Warm-up Warm-up (No Measure) 200m Jog 10m Spider Man Lunges 10m Quad pull toe touch 10m soldier walks 20m but kicks 20m grapevine —2 Rounds— 5 Thoracic Ext Rotations/Arm https://www.youtube.com/watch?v=aCEKBGRhSBQ 5 Scap Push Ups 10 5# plate front raises 10 5# plate Tricep Ext …
CrossFit Allegiance – CrossFit Happy Birthday Dan L! View Public Whiteboard Warm-up Warm-up (No Measure) 200 m run 2 Rounds 5 goblet squats 5 KBS 5 one arm KB press/arm 5 single leg KB DL/leg 5 inch worms -then- 2 Rounds 10 OHS PVC 10 pass throughs -then- :30 Pigeon stretch/leg 10 bridges 5 leg …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 person team: Run 400m 200 Wallballs (20/14#) Run 400 200 Sumo Deadlift high pull (75/55#) Run 400 200 Push Press (75/55) Run 400
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