CrossFit Allegiance – CrossFit Please sign into class. Due to trick or treating If there is no one signed into classes there will potential be no coach there. Gymnastics Metcon (2 Rounds for reps) 2 Rounds: 55% of Max Unbroken Strict Handstand Push-ups 45% of Max Unbroken Strict Handstand Push-ups 35% of Max Unbroken Strict …
CrossFit Allegiance – CrossFit Gymnastics Metcon (AMRAP – Reps) 2 Rounds: 45% of Max Unbroken Muscle-ups 35% of Max Unbroken Muscle-ups 25% of Max Unbroken Muscle-ups *Rest as little as needed between unbroken sets, and rest 2:00 between rounds. Scaled: Skill work Metcon Metcon (Time) For Time: 15-12-9 Calorie Row Power Snatch (95/65) directly into… …
CrossFit Allegiance – CrossFit Metcon Metcon (Time) Team of 2: 3,000m Row 120 Goblet Squats 160 Deadlifts 80 Push Jerks ADV RX 135/95 24/16kg RX 95/65 24/16kg **Break up your rounds and reps however you wish in any order you wish**
CrossFit Allegiance – CrossFit Metcon WOD 1: Metcon (Time) Athlete A over the bar Burpee’s Athlete B Dead Lift Athlete C hang cleans Athlete D Row ADV RX 135/95 RX 115/65 Scaled 95/55 21-15-9 Athlete A finishes 21 reps, athlete B finishes 21 reps, athelete C finishes 21 reps, athelete D finishes 21, etc….. for …
CrossFit Allegiance – CrossFit Metcon Ball Hogs (AMRAP – Rounds and Reps) Team of 2 AMRAP 15: Teams of 2: 3 WB (20/14) 3 KBS (24/16kg) 3 Calorie Row Next round is 6’s, then 9’s, etc… Partners complete full rounds
CrossFit Allegiance – CrossFit We are only a couple of days away from our annual Halloween Event. Please plan to join us in the afternoon for trunk or treating with the kids at 5pm in our parking lot. If you are interested you can decorate your trunk and have treats and snacks for the kids. …
CrossFit Allegiance – CrossFit Gymnastics Metcon (2 Rounds for reps) 2 Rounds 50% of Max Unbroken Strict Handstand Push-ups 40% of Max Unbroken Strict Handstand Push-ups 30% of Max Unbroken Strict Handstand Push-ups *Rest as little as needed between unbroken sets and rest 2:00 between rounds. RX kipping Metcon Lead Foot (3 Rounds for reps) …
CrossFit Allegiance – CrossFit Weightlifting Power Snatch 3 Reps @ 50% 3 Reps @ 55% 2 Reps @ 60% 2 Reps @ 65% 1 Rep @ 70% 1 Rep @ 75% then 5×1 to build to a heavy single Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#Scaled option is 95/65 Or Grace Optional …
CrossFit Allegiance – CrossFit Metcon 100 Proof (Time) Team of 3: 800m Run 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 800m Run RX 75/55 *Split reps as needed. Run together.
CrossFit Allegiance – CrossFit Metcon Double or Nothing (Time) ADV RX 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Cleans (135/95) RX 30 DU, 115/80 Scaled 2/1 singles 75/55 Weightlifting Split Jerk (EMOMx10min, Build to a heavy single 10×1) Off the Rack Front Squat (EMOMx10min Build to a heavy single 10×1) Extra work …
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