July 2017

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (77% 5×5) Metcon Metcon (Time) Team of 3 For Time: 3k Row 300 Double Unders 30 Rounds of Cindy 30 min time cap 200 singles per person each person will do 10 rounds of Cindy. One person working at a time. Break it up however …

7/19/17 Read More »

CrossFit Allegiance – CrossFit Evans Family Farm will be here again this Saturday from 10:30-11am. They will have pork and chicken. View Public Whiteboard Weightlifting Metcon (2 Rounds for reps) EMOMx8 Minutes 1-4: 4 Snatches (155/105) Minutes 5-8: 6 Clean and Jerks (155/105) ADV RX as written RX 135/95 Round 1 is # of snatches …

7/18/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (78% 5×6) Metcon Metcon (Time) For Time: 27-21-15-9 KBS (24/16kg) OHS (75/55) 200m run after every round

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 4 200m Run 300 Wallballs 20/14# 200m Run 300 SDLHP 75/55 200m Run 300 Push Press 75/55 200m Run 300 Cal Row Run together and split reps

CrossFit Allegiance – CrossFit Happy Birthday Mary! View Public Whiteboard Warm-up 200m Jog 10 Lunges 10 Soldier walks 10 Quad pull/toe touch 10 Gate Openers + 2 Rounds 10 Air Squats 10 Sit Ups 10 HRPU 10 DU/20 Singles Weightlifting Front Squat (5×4 75%) Metcon Metcon (Time) Partner WOD 10 Rounds: 10 Squat Cleans (135/95) …

7/14/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Barbell conditioning Metcon (2 Rounds for reps) EMOMx8: Minutes 1-4: 3 Snatches (185/135) Minutes 5-8: 5 Clean and Jerks (185/135) ADV RX as written RX 155/105 L3 135/95 L2 115/75 L1 105/55Scoring in WODify is reps R1 Min 1-4 R2 Min 5-8 Metcon (Time) Team of 3 63-54-45-36: …

7/13/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (75% 5×5) Metcon Metcon (Time) 3 person team WOD 45-36-27-18-9 Deadlifts (225/155) 90-72-54-36-18 GHDSU *DL then GHD then DL then GHD…… ADV RX as written RX 205/135 Split reps

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen …

7/11/17 Read More »

CrossFit Allegiance – CrossFit Happy Birthday Patrick! View Public Whiteboard Help someone and give blood. Weightlifting Back Squat (75% 5×6) Metcon Air Ball (Time) 4 Rounds: 21 Wallballs (20/14) 18 Calorie Row 15 Box Jumps (24/20″) 12 DB Snatches (50/35)

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 1. Snatch 60%/3 65%/3 70%/3 (75%/3)3 2. Snatch Pull (95%/3)4 Gymnastics Bar MU (5×50% unbroken, :50 rest) Bar Muscle ups 5×50% unbroken, :50 rest