Month: December 2017

12/30/17

CrossFit Allegiance – CrossFit Metcon Metcon (Time) Teams of 3 For Time: 100/70 Calorie Row 100 KBS (24/16) 100 Lateral Barbell Burpees 100 Thrusters (115/80) 100 Lateral Barbell Burpees 100 KBS (24/16) 100/70 Calorie Row ADV RX as written RX 95/65, 24/16kg

12/29/17

CrossFit Allegiance – CrossFit Sign up for battle of the lake by clicking on the link below. Early bird special ends soon. http://www.unbrokenseries.com/battlelake Weightlifting Hang Power Clean (Work up to heavy set of 2) Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push …

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12/28/17

CrossFit Allegiance – CrossFit Sign up for Battle of the Lake today. Early Bird discount ends January 8th. We have 8 teams officially signed up so far. Weightlifting Hang Squat Snatch (7 min to work up to a heavy single) Overhead Squat (2×10 across) Push Press (6×3 climbing) Alternate lift if you don’t want to …

12/28/17 Read More »

2/27/17

CrossFit Allegiance – CrossFit Weightlifting Clean and Jerk On the Minute x 5 5 Touch and Go Power Clean and Jerks, across Goal 155/105 Metcon (AMRAP – Rounds and Reps) AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Front Squat (75/55) 30 Double Unders

12/26/17

CrossFit Allegiance – CrossFit Metcon Metcon (Time) Partner Cash in : 30 bar MU 3 Rounds: 60 Wall balls (20/14) 60 Sumo Deadlift High Pulls (75/55) 30 Reverse Lunges back rack (75/55) 60 Push Presses (75/55) 60 Sit-ups ADV RX as written RX cash in: C2B * on the lunges each leg counts as one

12/22/17

CrossFit Allegiance – CrossFit Sweatshirts are in 🙂 No IOU’s please. You can pay with cash, check or Venmo. We have some extras if you did not order and there are 2 Kid sizes. Weightlifting Cluster (EMOM x 10min: 1 Cluster) Squat Clean into a thrusterWork up to a heavy single Under the Lights (AMRAP …

12/22/17 Read More »

12/21/17

CrossFit Allegiance – CrossFit 12 Days of Christmas WOD Saturday but if you can’t make Saturday you can do it tomorrow, Friday. Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP x 20min: 60/50 Calorie Row 40 Box Jumps (24/20) 20 Deadlifts (245/165) ADV RX as written RX 165/115

12/20/7

CrossFit Allegiance – CrossFit Holiday Schedule: This Friday December 22nd 12 Days of Christmas WOD Saturday December 23rd 9:30am Sunday December 24th Closed Monday December 25th Closed Tuesday December 26th 5:30am? possibly, 9:30am for sure Wednesday December 27th Full day Thursday December 28th Full day Friday December 29th Full day Saturday December 30th 9:30am Sunday …

12/20/7 Read More »

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