CrossFit Allegiance – CrossFit Don’t forget to sign up for Olympic Weightlifting High Performance Record Breaking seminar with Olympian and 2 time Olympic Head Coach, Michael Cohen. Fri, September 22, 2017 5:30 PM – 9:00 PM Location CrossFit Allegiance Click on the link below to sign up. https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156 View Public Whiteboard Warm-up 200m Jog -then- …
CrossFit Allegiance – CrossFit 5:30am please wear something bright or with reflectors. Our neighbors called me asked me very nicely if you could do this. There are a lot of trucks and they can’t see you. View Public Whiteboard Weightlifting Back Squat (4×2 75%) Gymnastics Metcon (Time) 15 Strict HSPU rest 1 min 12 Strict …
CrossFit Allegiance – CrossFit Evans Farm will be here. The CrossFit Team Series starts next week! The Team Series will take place Sept. 20-Oct. 2. You and a partner can complete the workouts right here at CFA, submit scores and see how you stack up. Prizes and pride are on the line. Compete as a …
CrossFit Allegiance – CrossFit Don’t forget to sign up for Olympic Weightlifting High Performance Record Breaking seminar with Olympian and 2 time Olympic Head Coach, Michael Cohen. Fri, September 22, 2017 5:30 PM – 9:00 PM Location CrossFit Allegiance Click on the link below to sign up. https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156 View Public Whiteboard Weightlifting Front Squat (75% …
CrossFit Allegiance – CrossFit Who wants to do this with me? Olympic Weightlifting High Performance Record Breaking seminar with Olympian and 2 time Olympic Head Coach, Michael Cohen. Fri, September 22, 2017 5:30 PM – 9:00 PM Location CrossFit Allegiance Click on the link below to sign up. https://www.eventbrite.com/e/crossfit-allegiance-olympic-weightlifting-seminar-tickets-36637636156 View Public Whiteboard Metcon Metcon (Time) …
CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics HSPU (Time) 15 Strict Handstand Push-ups rest 1 min 12 Strict Handstand Push-ups rest :45 9 Strict Handstand Push-ups rest :30 6 Strict Handstand Push-ups rest :15 6 Strict Handstand Push-ups ADV RX as written RX kipping All unbroken Score is total time including rest Metcon Cement …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (75% 2×5 80% 2×3) Metcon Frank The Tank (3 Rounds for reps) AMRAP 5: 50 Wall Ball Buy-In 20/14 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Bar Facing Burpees Rest 5:00 AMRAP 5: …
CrossFit Allegiance – CrossFit Choose which WOD you would like to do! On September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin Towers in New York; the third plane into the Pentagon and the fourth into a field near …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round* Extra work if you want an after WOD Metcon (Time) Rope Climbs 6 Reps rest 1 minute 5 Reps rest :45 4 Reps rest :30 3 Reps rest …
CrossFit Allegiance – CrossFit HAPPY BIRTHDAY, KRISSY!! View Public Whiteboard Weightlifting Front Squat (Work up to a heavy single) Metcon Metcon (Time) For Time: 800 Meter Run 30 Calorie Row 25 Burpees 20 Clusters (115/80) ADV RX as written RX 95/65 Optional Extra Strength Work Clean and Jerk (60% 1×3 70% 1×3 75% 2×3)
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