CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200m run 40m high knee skips 40m butt kicks 40m grapevine -then- 20m soldier walks 20m walk on balls of feet 20m quad-pull/toe-touch 20m knee tucks 20 ankle rolls/foot 20 arm circles/arm -then- grab a bar or PVC and go through 2 rounds of …
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Together Warm-up (No Measure) 400m jog 2 rounds: 3 DB press, 3 DB FS, 3 DB thrusters -then- 2 rounds: 5 skater squats :30 pigeon pose/leg 5 straight leg raises/leg 5 bridges 5 hip flexion Metcon Metcon (No Measure) Each station is 5 minutes. Repeat whichever stretch …
CrossFit Allegiance – CrossFit Happy 12th Birthday Julia! View Public Whiteboard Warm-up Warm-up (No Measure) Together as a class: 200m Jog + 1 Lap KB Waiter Carry/Arm (Light) 5 KB Goblet Squats 5 Single Leg KB DL/Leg 5 Bottoms Up KB Press/Arm + 2 Rounds 10 Alt Plank Shoulder Taps 10 PVC pass throughs Front …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) AMRAP 3: Run 400m Power Snatch (95/65) Rest 3:00 AMRAP 3: Run 400m Power Snatch (115/80) Rest 3:00 AMRAP 3: Run 400m Power Snatch (135/95)Score is # of snatches each round. Gymnastics Metcon (Time) 12 Muscle-ups 30 Kipping HSPU 8 Muscle-ups 20 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Back Squat (1×1 87%) 77% 1×5 83% 1×1 77% 1×5 85% 1×1 77% 1×5 87% 1×1 Metcon Metcon (Time) 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200 Meter Run
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds 30 Wallballs (20/14#) 30 Burpee Box facing Jumps Overs 30 Push Press (75/55) 30 pull-ups Split reps
CrossFit Allegiance – CrossFit This WOD is in honor of all the pregnant ladies at CFA. We have 3 that are right around the corner from their big day and one that is in her first trimester. If you are interested in chipping in for a gift we will leave an envelope on the speaker. …
CrossFit Allegiance – CrossFit You’re Invited! Private Cooking Class at the Home of Miranda Morales Saturday, May 20 6:00 p.m. $45 per person Dr. Jodie’s Cooking For Life has prepared a special, hands-on cooking class and menu for CrossFit Allegiance members. Menu Garlic Vinaigrette over Greens Chicken Collard Wraps with Kimchi & Garlic Mayo Thai …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk ( 2 Cleans + 1 Jerk x 3 75%) 60% 2 cleans +1 Jerk 70% 2 cleans +1 Jerk 75% 2 cleans +1 jerk x 3 Front Squat (85%x1) 75%x 3 80%x1 75%x3 83%x1 75%x3 85%x1 Metcon Metcon (Time) Partner WOD 400m run 10 …
CrossFit Allegiance, CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Lead Foot (3 Rounds for reps) AMRAP 4: 27 Calorie Row 27 Burpees 27 C2B Pull-ups Rest 4:00 AMRAP 4: 21 Calorie Row 21 Burpees 21 T2B Rest 4:00 AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-upsWe did this WOD on 11/8/16. Check your …
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