May 2015

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (3×3) Metcon Bode (Time) 5 RFT: 11 Power Snatches, 95/65 12 HSPU

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 2 Rounds of: 800m Run 20 OHS, 115/80 20 GHDSU Rest 1 minute 2 Rounds of: 15 GHDSU 50 Double Unders 10 SDHP, 115/80 Rest 1 minute 2 RFT: 30 Double Unders 10 SDHPU, 115/80 20 Box Jump Overs, 24/20″ Same weight across

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 25 Back Squats – use a rack 25 Cleans 25 Push-ups 25 Deads Men use 185 lbs. Women use 125 lbs.

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: 5 RFT 200 Meter Run 20 Burpees 20 Deads 185/125 20 Slam balls 30/20 Run together and split the reps

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean (5×3, across) Weightlifting Back Squat (3×3) Metcon Metcon (Time) 4 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict handstand push-ups 25 minute time cap!

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Floor Press (5×3, across) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsKBS 24/16kg

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (2×3, across then 3×2, across) Metcon Metcon (AMRAP – Reps) Partner WOD 2 Rounds: 5 min Plate Carry (45/25) 5 min Prowler Push (avg. body weight) 5 min shuttle run Rest 1 minute between Rounds Everything is done as a shuttle run. -Partner A will …

5/6/15 Read More »

CrossFit Allegiance – CrossFit Happy Birthday Myra! View Public Whiteboard Weightlifting Push Press (5×3) Metcon Myra’s Bday (Time) 5 RFT: 5 Burpee Box Jumps (24/20″) 15 Overhead Squats (75/55) 200 Meter Run