Month: January 2016

1/30/16

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner 5 RFT: 60 KBS, 32/24kg 60 Push ups Cash out: 2,000m Row

1/29/16

CrossFit Allegiance – CrossFit View Public Whiteboard Conditioning Metcon (Time) 4 RFT: 30′ Front Rack Walking Lunge, 135/95 30 Double Unders ADV RX 165/115 Metcon Metcon (4 Rounds for reps) 4 rounds of: Min 1: 12 Burpees Min 2: 12 T2B Min 3: 18/15 calorie Row Min 4: 6 bar MU

1/28/16

CrossFit Allegiance – CrossFit View Public Whiteboard Accessory Work Metcon (AMRAP – Reps) 3 Rounds Min 1: AMRAP GHD Min 2: AMRAP Strict PU Min 3: AMRAP Ring Dips Min 4: Rest Skill Metcon (No Measure) EMOMx10min 3-5 reps Goat

1/27/16

CrossFit Allegiance – CrossFit Happy Birthday Hap, Brandon & Josh D! View Public Whiteboard Metcon Metcon (4 Rounds for reps) EMOMx8min AMRAP :15 Power Snatches 135/85 AMRAP :25 Hang Power Cleans, 135/85 AMRAP :15 Power Jerks, 135/85 AMRAP :25 Front Squats, 135/85 ADV RX 165/115 The difference on the power jerk compared to the push …

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1/26/16

CrossFit Allegiance – CrossFit Happy Birthday Jason Leach and Toni Huber! View Public Whiteboard Metcon Metcon (AMRAP – Reps) 3 rounds of: 3 min AMRAP 6-9-12-15-18-21-24-27……. Thruster, 95/65 T2B rest 3 min between rounds start where you left off Metcon (10 Rounds for reps) EMOMx10 ODD: 20/16 Cal Row Even: 50 Double Unders DU only, …

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1/25/16

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (5×2 across) Metcon 2: Metcon (AMRAP – Reps) 3 rounds of: Minute 1: Max Burpees Minute 2: Max OHS, 95/65 Minute 3: Rest 3`: Metcon (AMRAP – Reps) 3 rounds of: Minute 1: Max rep 10m Shuttle run Minute 2: Max rep Power Clean, 155/105 …

1/25/16 Read More »

1/23/16

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 complete the following for time: 300 Air Squats 300 Push ups 200 Box Jump Overs, 24/20″ 200 Pull ups Split reps and go in any order you wish and mix it up however want.

1/22/16

CrossFit Allegiance – CrossFit Everyone please make sure you sign into class for tomorrow by 10:00pm. If you are signed into class I will text you and let you know if class is cancelled. If you are not signed in then you risk potentially showing up to no class. Please check your email, Facebook or …

1/22/16 Read More »

1/21/16

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 20 Abmat Sit-Ups 30 Supermans 40 Flutter Kicks 50 Good Mornings (you choose the weight) 60 Second Plank Hold Skill Metcon (AMRAP – Reps) EMOMx10-12min 3-5 reps of your goat

Regional Wednesday

CrossFit Allegiance – Regional Athletes View Public Whiteboard Accessory Work 3×10 GHD Presses – Press bar over your eyes. 3×10 Ring In/outs 3×10 Glute Ham Raises

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