March 2018

3/31/18

CrossFit Allegiance – CrossFit “We will chase perfection, and we will chase it relentlessly, knowing all the while we can never attain it. But along the way, we shall catch excellence.” -Vince Lombardi View Public Whiteboard Metcon (Time) Team of 3 For Time: 400 m run 30 Cleans (135/95) 400 m run 40 Clean & …

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3/30/18

CrossFit Allegiance – CrossFit Happy Birthday Nancy and Kate! Next week Spring Break Schedule: Saturday 3/31 Jill Sunday 4/1 CLOSED Monday 4/2 Kyle 5:30am Leslie 6:30am Frankie 8:30am 9:30am 12pm 4pm Leslie 5:30pm 6:30pm Tuesday 4/3 Kyle 5:30am NO 6:30am Melissa 8:30am 9:30am 12pm 4pm Greg 5:30pm, 6:30pm Wednesday 4/4 Kyle 5:30am, Leslie 6:30am Melissa …

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3/29/18

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds 4 Rope Climbs 400m run 20 KBS 32/24kg 15 sit-ups 10 push-ups RX 4 rope Climbs = 15 Pullups KBS 24/16kg Cambell we are all very proud of you. Congrats on placing 93rd in the world for 14-15 yr old. You should be …

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3/27/18

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD cash-in 50 cal Bike 4 Rounds 60 Du 50 sit-ups 40 Wallballs 20/14 30 T2B Scaled: 120 singles or work on DU for 1 min For T2B hollow rock Accessory Work Metcon (No Measure) 4 Rounds, Not For Time: 10 Barbell Bent Over …

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3/26/18

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean + Hang Clean + Squat Clean On the Minute x 12 (3 Rounds): Minute 1 – 3 Power Cleans Minute 2 – 2 Hang Squat Cleans Minute 3 – 1 Squat Clean Minute 4 – Rest Same weight across Metcon Mind Eraser (AMRAP – Rounds …

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3/24/18

CrossFit Allegiance – CrossFit Happy Birthday Emma! View Public Whiteboard Metcon Metcon (Time) Partner WOD: 3 Rounds 10 snatches 20 Clean & Jerks 30 Bar Facing Burpees 40 weighted sit-ups 30/20# w/slamball 400m run ADV RX 135/95 RX 95/65 Scaled 75/55 Split reps run together

3/23/18

CrossFit Allegiance – CrossFit Happy birthday Cooper! View Public Whiteboard Metcon RX: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# …

3/23/18 Read More »

Goat Day

CrossFit Allegiance – CrossFit Happy Birthday Andy! Our last Friday night lights is approaching. Its been fun. Judges thank you for all of your time and help. Everyone appreciates you! This weeks theme is Spring Break. We just might have some beer pong corn-hole and jello-shots. I hope you can all make it. View Public …

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3/21/18

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) EMOM x 16 Min 1: 14/12 Calorie Row Min 2: 12 SDLHP (95/65) Min 3: 10 C2B Min 4: 8 Burpee Box Jumps (24/20)

3/20/18

CrossFit Allegiance – CrossFit Happy belated Birthday Greg! View Public Whiteboard Weightlifting Front Squat (Heavy Single Pausing) Metcon Metcon (4 Rounds for reps) 4 Rounds, On The 4:00: 18/14 Calorie Row 15 Front Squats (95/65) 12 x Shuttle Sprints (10m) Ex… R1 0-4 R2 4-8 R3 8-12 R4 12-16 each round is worth Men 45 …

3/20/18 Read More »