October 2016

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2, AMRAP 28min: 6 Rope Climbs 6 plate pushes 45/35# 30 HSPU 40 Reverse Lunges ADV RX Legless Rope climbs Scaled Rope climbs = 5 pull-ups or Ring Rows per rope climb Plate push = Down the turf is …

10/6/16 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (1×3,1×1,1×3.1×1,1×3,1×1) A. 3 reps at 78% B. 1 rep at 83% C. 3 reps at 78% D. 1 rep at 85% E. 3 reps at 78% F. 1 rep at 87% Metcon Metcon (Time) 800m Run 100 DU 50 Wall Balls, 20/14* 100 DU 800m …

10/5/16 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) 5 Minute Window… 30/25 Cal Row + 1 Rd of Cindy AMRAP Cleans, 155/105 -rest 5 mins- 5 Minute Window… 20/15 Cal Row + 2 Rds of Cindy AMRAP Cleans, 185/135 -5 min rest- 5 Minute Window… 15/10 Cal Row + 3 Rd …

10/4/16 Read More »

CrossFit Allegiance – CrossFit Congrats to Shawn Delucca for winning 1st place at the masters competition this weekend. He is also 1st overall in the series for the year! HAPPY BIRTHDAY BRAD MAY! View Public Whiteboard Weightlifting Back Squat (1×5,1×1,1×5,1×1,1×5,1×1) 5 reps at 78% 1 rep at 83% 5 reps at 78% 1 rep at …

10/3/16 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Team of 2: 30 cal row 30 C&J 95/65 400m run 30 C&J 135/95 30 cal row 30 C&J 155/105 400m run Max C&J 185/135 If there is a team of 3 do 50 reps