CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 400m Run 300 DU 200 Air Squats 100 Slamballs 50 T2B 400m Run 50 T2B 100 Slamballs 200 Air Squats 300 DU
CrossFit Allegiance – CrossFit This is our seeding WOD for the competition in Greensboro. The results will determine the order of when we go. View Public Whiteboard Metcon RX/MR: Metcon (Time) Part 1: 0:00-6:00 AMRAP 10 Deadlifts 275/185 15 Toes to Bar 10 Cleans 185/125 30 Box Jump Overs 24/20 (step ups are not allowed) …
Currently accepting donations for TOYS for TOTS Saturday DECEMBER 19 Frostbite 5K <http://crossfitallegiance.us3.list-manage.com/track/click?u=9e71396efbbd8d60e883d0d17&id=5f70b95a64&e=1708374456> Kannapolis, NC 5th Annual Jingle Jog 5K <http://crossfitallegiance.us3.list-manage.com/track/click?u=9e71396efbbd8d60e883d0d17&id=202a393e7e&e=1708374456> Cornelius, NC Thursday DECEMBER 24 Following the Star 5K <http://crossfitallegiance.us3.list-manage.com/track/click?u=9e71396efbbd8d60e883d0d17&id=78fb4d694a&e=1708374456> Matthews, NC CFA Holiday Party Saturday December 26 at 7:30 Homesteads Friday JANUARY 1 First Footin’ Five Miler Trail Race <http://crossfitallegiance.us3.list-manage.com/track/click?u=9e71396efbbd8d60e883d0d17&id=809b5d4b61&e=1708374456> Huntersville, NC Tightwad …
ROPE LENGTH: mid chest HAND POSITION: down & close to your body SOURCE OF MOVEMENT: from wrist, NOT shoulder JUMP: more aggressive single jump; try to stay in one place; avoid piking FOCAL POINT: find something to stare at
Substitute cauliflower for rice or mashed potatoes Mashed Cauliflower Steam cauliflower until soft Beat with butter, salt, bacon & cheese (as desired) Rice Grate with a cheese grater Cook as desired > <http://crossfitallegiance.us3.list-manage.com/track/click?u=9e71396efbbd8d60e883d0d17&id=59e066a9a2&e=1708374456>
Linda Royston, Jennifer Norvell, Rhonda Halford. As well as Sarah Harwood, Lisa Gore and Jenn Harpster! SPOTLIGHT MEMBER: TOMMY GREY see Tommy’s bio here <http://crossfitallegiance.us3.list-manage.com/track/click?u=9e71396efbbd8d60e883d0d17&id=a269d21f14&e=1708374456>
CrossFit Allegiance – CrossFit Friday we will be doing the WOD sent for us to do from War of the WODs competition. If you can’t do it Friday get it done today. View Public Whiteboard Metcon Metcon (Time) Partner WOD (split reps) 50 Calorie Row 60 Sit-ups 40 Calorie Row 60 Sit-ups 30 Calorie Row …
CrossFit Allegiance – CrossFit Happy Birthday Ahni Halford! View Public Whiteboard Weightlifting Clean (EMOMx7min) EMOMx7: 3-position Squat Clean Pos. 1: From the Pockets Pos. 2: From the knees Pos. 3: From the ground Metcon Metcon (Time) 21 – 15 – 9: Deadlifts, 275/185 Wallballs 20/14#
CrossFit Allegiance – CrossFit Happy Birthday Megan Frasure! View Public Whiteboard Metcon Metcon (Time) For time: 15-10-5: Power Clean, 135/105 HSPU Directly into… 15-10-5: Hang Clean, 135/105 Ring Dip Conditioning Metcon (16 Rounds for reps) EMOMx8: Odd: 20/16 Calorie Row Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20 Rest …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) With a running clock A. 0:00-4:00 work up to a heavy single Snatch Grip Push Press from a rack B. 4:00-8:00 work up to a heavy single Snatch Balance from a rack C. 8:00-12:00 work up to a heavy single hang Squat Snatch D. 12:00-16:00 …
CONTACT INFO
PARTNERS & FRIENDS
PROUDLY BUILT BY
PARTNERS & FRIENDS
PROUDLY BUILT BY