CrossFit Allegiance – CrossFit Happy Birthday Bill! View Public Whiteboard Metcon Metcon (Time) Team of 3 For Time: 800 Meter Run 100 Overhead Squats (75/55) 400 Meter Run 100 Thrusters (75/55) 400 Meter Run 100 Front Squats (75/55) ADV RX as Written RX 100 Wallballs, 100 KBS 24/16kg, 100 Goblet Squats
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (8×1) On the Minute x 8 2 Squat Cleans + 1 Split Jerk Performed at 70% of Clean and Jerk Metcon Metcon (Time) For Time: 21 Bar Facing Burpees 21 Power Cleans (135/95) 21 Bar Facing Burpees ADV RX RX 115//75 Midline Metcon (AMRAP …
CrossFit Allegiance – CrossFit View Public Whiteboard Male winner for our 21 Day Callange. Rob you should be proud. Please keep moving forward and continue to be healthy. Metcon Playground (Time) Partner WOD 1 Mile Run 40 Kettlebell Swings (32/24kg) 40 Goblet Squats (32/24kg) 800 Meter Run 30 Kettlebell Swings 30 Goblet Squats 400 Meter …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) On the Minute x 5: 1 Pausing Front Squat On the Minute x 5: 1 Front Squat Metcon Double Over (2 Rounds for reps) AMRAP 8: 10 Toes to Bar 30 Double Unders Rest 4:00 AMRAP 8: Wallballs (20/14) *15 Abmat sit-ups after each break …
CrossFit Allegiance – CrossFit Teens View Public Whiteboard Metcon Metcon (AMRAP – Reps) Captain Crunch AMRAP 4: 3 rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks then Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks then Max Calorie Row in …
CrossFit Allegiance – CrossFit Happy birthday Justin! View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 min bike 10 supermans 10 hollow Rock 10 plank shoulder touch —Then Soldier walks Quad pull toe touch Lunges Then Empty bar work 3 Rounds: 5 RDL’s 5 Hang Cleans 5 Push jerks Metcon Captain Crunch (3 Rounds …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Team Mind Eraser AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run ADV RX as written RX (115/80) Teams of 3. Partner A does 7 Cleans 7 Burpees and then a 200 m run. Partner B can start their …
CrossFit Allegiance – CrossFit Tonight there will be no class from 5:30-til close. We will be hosting an Olympic Lift Seminar here at CFA with 2 time Olympic head coach and 1980 Olympian, Michael Cohen from 5:30-9pm. $100 if you are interested. View Public Whiteboard Weightlifting Snatch (1RM) Metcon Partner Blitzen (Time) ADV RX 5 …
CrossFit Allegiance – CrossFit Teens View Public Whiteboard Metcon Metcon (Time) Partner WOD 60 DB Snatch 60 Burpees 40 DB Snatch 40 Burpees 20 DB snatch 20 Burpees
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 1 min bike 2 Rounds: 20 floor press with unloaded bar 1 min: chest smash w/lacrose ball or softball 1 min lat smash with roller 1 min ankle stretch :30/leg 20 pistols or pistol skill 10/leg 1 min quad-pull/toe touch 1 min 90/90 stretch …
CONTACT INFO
PARTNERS & FRIENDS
PROUDLY BUILT BY
PARTNERS & FRIENDS
PROUDLY BUILT BY