CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 27-21-15-9: T2B After Each Round (including your round of 9): 200m Run 25 Farmers Carry DB Lunges (50/35) Metcon Metcon (No Measure) 5 min each station Station 1 rollout Station 2 lower body band stretch Station 3 upper body stretch
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 9: 15 Hang Cleans (95/65) 30 Double Unders 15 Wallballs (20/14) Metcon (4 Rounds for reps) 3 Rounds Min1: 15/10 Calorie Bike Min2: Rest Min3: Max Ring Muscle Ups Min4: Rest Min5: 30 sec Max HSPU Min6: Rest ADV RX …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift On the 2:00 5 Repetitions @ 80% 1 Repetition @ 86% 5 Repetitions @ 83% 1 Repetition @ 89% 5 Repetitions @ 86% 1 Repetition @ 92% Metcon Jelly Belly (Time) Partner For Time: 100-80-60-40-20: Sit-Ups 50-40-30-20-10: Calorie Row 20-16-12-8-4: Deadlifts (275/185) ADV RX as written …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about …
CrossFit Allegiance – CrossFit Please sign into class for Monday “Murph”. It helps us to have a small idea of what to expect. There are 2 classes created 9:15am and 9:30am. If we need to we will have 2 waives like we’ve had in the past. Everyone is welcome to do this workout. All levels …
CrossFit Allegiance – CrossFit Happy birthday Derek! View Public Whiteboard Weightlifting Front Squat 2×2 @ 65% 2×2 @ 70% 2×2 @ 75% Metcon Metcon (Time) 3 Rounds: 200 M Row 400 M Run Rest 3:00 Between rounds Gymnastics Metcon (AMRAP – Rounds and Reps) AMRAP 5: 7 Unbroken T2B RX 5 unbroken T2B every 7 …
CrossFit Allegiance – CrossFit Happy Birthday Kyle! Everyone’s invited to Shannon’s this Saturday for a “Pre-Murph Protein ? & Carb ? Load” party Sat 5/26, 2pm – until. Family friendly. 5714 Tipperary Drive, Denver. BYOB and swim suits if interested. View Public Whiteboard Metcon Metcon (AMRAP – Reps) 3 Rounds: Team A max Cal Bike …
CrossFit Allegiance – CrossFit Happy Birthday Katie P! After our memorial day WOD we will have a CFA BBQ and Corn-hole. Eric and I will provide Hamburgers, Hot Dogs, Buns, paper plates and napkins along with a case of water. I hung the sign up sheet on the dance room doors to the left of …
CrossFit Allegiance – CrossFit Happy 50th Lanny! Happy Birthday Kerry and Miller! View Public Whiteboard Metcon Metcon (Time) 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Burpees over Rower Score is slowest round. Midline Metcon (No Measure) 4 Giant Sets: Max Effort L-Sit Hold (Paralletes) 20 Weighted Hip Extensions (35/25) …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Snatch On the Minute x 9 Minute 1 – 60% x 2 Minute 2 – 65% x 2 Minute 3 – 70% x 2 Repeat cycle for a total 3 times two reps at each %. You can reset between reps. Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1: Clean …
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