September 2016

9/17/16

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean (5×3 at 80% – No TnG) Metcon Metcon (Time) Partner WOD 5 Rounds 30 Thrusters (95/65#) 20 Burpees 200m Run Split reps and run together

9/16/16

CrossFit Allegiance – CrossFit Some of you know but most of you don’t……JJ was in a car accident a few months ago.  Someone hit her from behind while she was stopped at a traffic light.  Since the accident she has not been the same.  Two days ago she had to be rushed to the hospital. …

9/16/16 Read More »

9/15/16

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of three AMRAP 20: 12/8 Calorie Row 10 Kettlebell Swings (32/24kg) 50’ Walking Lunges Break it up however you want Skill Work Metcon (No Measure) EMOMx8 min Skill X number of reps depending on the skill EMOMx8 min Skill X …

9/15/16 Read More »

9/14/16

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (5×3 at 75%, no TnG ) We are working at 75% for a reason. Work on Speed and perfection. Metcon Open Test 1 (AMRAP – Rounds and Reps) AMRAPx20min: 50 WB 50 DU 40 Box Jumps (24/20) 40 T2B 30 C2B 30 Burpees 20 Power Cleans …

9/14/16 Read More »

9/13/16

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) With a running clock… AMRAPx5min: 21 Cal Row 21 DL (95/65) Rest 5:00 AMRAPx5: 15 Cal Row 15 FS (95/65) Rest 5:00 AMRAPx5: 9 Cal Row 9 Thrusters (95/65) Extra work if you want an after WOD Metcon (No Measure) GHDSU 4×30 …

9/13/16 Read More »

9/12/16

CrossFit Allegiance, CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (5×3 75% – not TnG) Metcon Metcon (5 Rounds for reps) 5 rounds of: Max Push Press, Bodyweight Max T2B 2 minute rest between rounds but no rest between movements. Unbroken means you can’t come off the bar on T2B and on …

9/12/16 Read More »

9/10/16

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Min AMRAP: 20 KBS 24/16kg 20 Burpees 20 KBS 20 Box Jumps 24/20″ Split reps as needed

9/9/16

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (3×3 across) Back Squat (3×3 across) Metcon Metcon (Time) 5 Rounds: 10 C2B 10 Power Cleans, 135/95 10 Front Sqauts, 135/95 10 Jerks, 135/95

9/8/16

CrossFit Allegiance – CrossFit Happy Birthday Krissy Jones! Cash out 43 slam balls. View Public Whiteboard Weightlifting Push Jerk (5×2, climbing) off the rack Metcon Metcon (Time) Partner WOD For time: Run 1 mile Then, 8 rounds of: 10 wallball 20/14 1 rope climb Run 800 meters Then, 4 rounds of: 10 wallball 1 rope …

9/8/16 Read More »

9/7/16

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Twister (3 Rounds for time) Running Clock… R1 at the 0:00 3 RFT: 10 Snatches, 95/65 10 Bar Burpee R2 at the 10:00 2 RFT 15 Snatches, 115/80 15 Bar facing Burpees R3 at the 20:00 1 RFT 30 Snatches, 135/95 30 Bar BurpeesThe Bar burpees are …

9/7/16 Read More »