September 2017

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Warm-up 3 Rounds 1 min on bike 5 air squats 10 hollow rocks 15 sit-ups -then- 3 Rounds 5 RDL’s 5 Bentover rows 10 Jumping jacks —dynamic stretchs— Walking Dead (AMRAP – Rounds and Reps) AMRAP 15: 60 DU 30 Walking Lunges 15 Deadlifts (225/185) ADV RX …

9/7/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Jerk (80% 2×2 off the rack) 65%1×3 70% 1×3 75% 1×3 80% 2×2 Metcon Push pull (5 Rounds for reps) 5 Rounds: Max Bodyweight Floor Press Max Strict Pull-Ups *Move directly from the Bench to Pull-ups. Rest 3:00 between rounds. ADV RX as written RX 85% of …

9/6/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (4 Rounds for time) 15 Strict HSPU rest 1 min 12 Strict HSPU rest :45 9 Strict HSPU rest :30 6 Strict HSPU rest :15 3 Strict HSPU ADV RX as written RX Kiping Scaled pish press 75/55 Metcon All Fours (3 Rounds for reps) AMRAP …

9/5/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon (Time) Teams of 3: 400m Run 100 Pullups (135/95) 400m Run 80 Push Jerks (135/95) 400m Run 60 T2B (135/95) 400m Run 40 Clusters (135/95) ADV RX as weitten RX 115/75 Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# …

Labor Day Read More »

CrossFit Allegiance – CrossFit Reminder: one class Monday at 9:30am and no Open gym View Public Whiteboard Metcon Metcon (Time) 3 person team 400M Run 150 WB (20/14) 400M Run 60 Hang Cleans (135/95) 400M Run 60 BBJO (24/20) 400M Run 60 Hang Cleans (135/95) 400M Run 150 WB (20/14) BBJO are facing the box …

Saturday Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (65% 5×5 touch and go) Metcon Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95#Scaled 1: Burpee C2B 115/80 Scaled 2: Burpee Pullup 95/65 Scaled 3: Burpee jumping pullup 65/45