CrossFit Allegiance – CrossFit Gymnastics Metcon (Time) 18 Strict Handstand Push-ups, Rest 1:00 16 Strict Handstand Push-ups, Rest :45 14 Strict Handstand Push-ups, Rest :30 12 Strict Handstand Push-ups, Rest :15 10 Strict Handstand Push-ups ADV RX as written Rx Kipping HSPU Metcon Over and Out (Time) For Time: 20 Power Snatches (115/80) 20 Barbell-Facing …
CrossFit Allegiance – CrossFit Happy Birthday Jay! Metcon Metcon (Time) Partner WOD For Time: 3,000m Row 200 Double Unders 100 GHDS 50 Burpees 3,000m Row Weightlifting Back Squat (EMOMx5: 5 @75% across) Optional Extra Strength Work Snatch 2×2 @ 74% 2×2 @ 78% 2×2 @ 82% Pausing 1 second at Knee Level
CrossFit Allegiance – CrossFit Brent’s address: 4291 Highway 73 Iron Station 28080 Wrap your gift. See you all today! Metcon Metcon (Time) Team of 2 100 Wallballs 20/14 80 Cleans 135/95 60 C2B 40 Front Squats 135/95 20 Bar facing burpees 300 DU
CrossFit Allegiance – CrossFit Metcon Battle of the lake II WOD #3 (Time) 12 Min Time Cap Battle of the Lake WOD #3 18 Snatches 115/80 18 Thrusters 115/80 18 Box jump overs 12 Snatches 135/95 12 Thrusters 135/95 12 Box jump overs 6 Snatches 155/105 6 Thrusters 155/105 6 Box jump overs Scaled: 75/55, …
CrossFit Allegiance – CrossFit Happy Birthday Amanda M and Lisa! Metcon Metcon (AMRAP – Reps) Team of 2 2 Rounds: 3 Min: KBS (24/16kg) :30 sec rest 3 Min: Cal Row :30 sec rest 3 Min: Sit-Ups :30 sec rest 3 Min: Sled Push 90/45 *down and back is 2 reps :30 sec rest *One …
CrossFit Allegiance – CrossFit Happy Birthday Jennifer E. and Jack! Weightlifting Power Clean + Hang Squat Clean + Squat Clean (5×1 climbing Rest 1:30 between sets) Set 1 – 60% Set 2 – 70% Set 3 – 75% Set 4 – 80% Set 5 – 85% *% is off of Power clean max Squat Clean …
CrossFit Allegiance – CrossFit We hope everyone can come to our CFA Christmas Party. Thanks to Brent Miller we will have it at his house this year. This Saturday located at 4291 HWY 73, Iron Station 28080 Party starts at 3pm. Please bring a white elephant gift to join in on the fun. If you …
CrossFit Allegiance – CrossFit Gymnastics Metcon (AMRAP – Reps) 3 Rounds, Not For Time: 15/10 Calorie Row 2 Sets of 25% Max Unbroken MU or practice hollow Rock on bar or rings Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30 Calorie Row 30 T2B ADV …
CrossFit Allegiance – CrossFit Happy Birthday Eric M! Metcon Metcon (AMRAP – Rounds and Reps) Team of 3 AMRAP 25: 70/50 Calorie Row 70 Bar-Facing Burpees 70 Snatches (75/55) 60/40 Calorie Row 60 Bar-Facing Burpees 60 Snatches (95/65) 50/35 Calorie Row 50 Bar-Facing Burpees 50 Snatches (115/80) 40/30 Calorie Row 40 Bar-Facing Burpees 40 Snatches …
CrossFit Allegiance – CrossFit Gymnastics Clinic sign up link for Feb. 3rd Beginner/Intermediate: https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-beginner-intermediate-tickets-40905246694 Intermediate/Advanced: https://www.eventbrite.com/e/gymnastics-clinic-at-crossfit-allegiance-intermediateadvanced-tickets-40905273775 Metcon Free Bird (AMRAP – Rounds and Reps) Teams of 3 AMRAP 20: 7 KBS 32/24kg 10/7 Calorie Row 7 Burpees ADV RX as written RX KBS 24/16kg **Full Rounds then switch **target is 18 + Rounds Optional Extra …
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