CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (1RM) If you’re not feeling a 1RM do another week of: Triple at 80% Single at 85% Triple at 80% Single at 87% Triple at 80% Single at 90% Metcon Metcon (Time) Partner WOD 1,500m Row 75 Burpee Box Jump Overs, 24/20″ Split reps Extra …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) “Run BMC” 200m Run 1 Round of Badger: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 1: Metcon (Weight) 0-10 minutes each team member establishes a 3 rep touch and go clean max. Score is the total weight for the entire team. Example: Athlete A does 100lbs, B does 100lbs and C does 100lbs. Score is 300lbs. Metcon 2: Metcon (Time) Relay style, …
CrossFit Allegiance – CrossFit Tomorrow is our Family Fun day. I hope everyone has their costume and is ready to have some fun. We will have a 3 WOD competition with judges at every class time. Come in with your 3 person team when you can. CF Kids will have a competition as well. Please …
CrossFit Allegiance – CrossFit Happy Birthday Derrick! View Public Whiteboard Halloween 2014 Bo, Josh and Derrick Weightlifting Front Squat (3×82%,1×88%,3×82%1×90%,3×82%,1×93%) Metcon Metcon (Time) Partner WOD 160 Wallballs (20/14#) 160 Front Rack Lunges (95/65) 160 Sit-ups 160 Cal Row *Lunges are in place not walking.
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 4: 21-15-9: Power Snatch (75/55#) Burpees Rest 4:00 AMRAP 4: 15-12-9: Power Snatch (95/65#) Burpees over Bar Rest 4:00 AMRAP 4: 12-9-6: Power Snatch (115/80#) Burpee Box Jumps (24″/20″) Metcon Kipling HSPU (EMOMx7) Ninjas: EMOMx7: 12 unbroken kipping HSPU Advanced: …
CrossFit Allegiance – CrossFit We are only $68 away from raising enough money to give 10 free mammograms. Donate to BFB here: https://fundraise.barbellsforboobs.org/cfallegiance View Public Whiteboard Weightlifting Back Squat (3×80%, 1×85%, 3×80%, 1×87%, 3×80%, 1×90%) Triple at 80% Single at 85% Triple at 80% Single at 87% Triple at 80% Single at 90% Metcon scale: …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 400m Run 100 Wallballs 400m Run 100 push-ups 400m Run 100 Air Squats 400m Run 100 Wallballs Split reps and run together
CrossFit Allegiance – CrossFit Don’t forget to donate for Breast Cancer https://fundraise.barbellsforboobs.org/cfallegiance View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18min: 4 Bar Muscle-ups 8 Snatches (115/80#) 16 Box Jumps (24″/20″) Scaled: L3 8 C2B L2 10 PU L3 15 RR Core work Metcon (AMRAP – Reps) Tabata sit-ups Tabata V-ups …
CrossFit Allegiance – CrossFit Member Spotlight: Leslie Auton 1) When did you start with us? And what made you take the plunge? I have been with CrossFit Allegiance since day 1…4 years ago because one of my best friends told me she was going to open a CrossFit box…I thought what the heck, I will …
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