September 2016

9/6/16

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (Work up to a heavy set of 3) Metcon Metcon (5 Rounds for reps) 5 rounds NOT for time of:* Max unbroken reps of Power Cleans, Bodyweight – all reps must be TnG, no resting on the ground or at the hips. Resting in the …

9/6/16 Read More »

9/5/16

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Labor Day 1 (Time) Teams of 3: 3 rounds for time of: 100 Front Squats, avg body weight Labor Day 2 (AMRAP – Rounds and Reps) Partner WOD AMRAP 10, alternating after each complete round: 20/15 Cal Row 15 KB Swings (24/16)

9/3/16

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 Rounds: 800 Meter Run 60 Kettlebell Swings (32/24) 60 Pull-Ups Split reps and run together

0/2/16

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (3×3, across) Back Squat (3×3, across) Metcon Mexican Jumping Beans (Time) 5 RFT: 10-8-6-4-2 Squat Cleans, 155/105 100-80-60-40-20 DU

9/1/16

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Teams of 4 to 6 20 minute AMRAP 50 Meter Prowler Push 25# (push to 25m in driveway and back) 100 Meter Plate Carry (45/25#) 200 Meter Run (down and back in driveway 2 times) In a relay fashion, the teams form a …

9/1/16 Read More »