CrossFit Allegiance – CrossFit Happy Birthday Emily! View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 800 Meter Run 50 Overhead Squats (75/55) 20 Strict Pull-ups 800 Meter Run 50 Thrusters (95/65) 20 Strict Pull-ups 800 Meter Run 50 Front Squats (115/85) 20 Strict Pull-ups Split reps one person working at a time and …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Tempo Front Squat 6 sec (10×1) 6 seconds down 1 second pause at bottom Metcon (AMRAP – Rounds and Reps) ADV RX AMRAP 13: 50 Dumbbell Snatches (50/35) 40 Burpees 30 T2B 20 Kipping HSPU RX AMRAP 13: 50 Dumbbell Snatches (50/35) 40 Burpees 30 T2B 20 …
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (1 Rounds for reps) 6 Rounds 1 Minute 10 Pushups 1 Minute Rest Scaled 5 Pushups in a minute. 12 minute Warm-up Skill Work Metcon (No Measure) EMOMx20 Odd min: Skill 1 Even min: Skill 2 I listed some suggested skill work below or feel free …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 3-Position Power Clean + Split Jerk (Build to a heavy complex) Metcon Metcon (Time) Partner 3 Rounds: 20 Clean and Jerks (135/95) 800 Meter Row RX 95/65 Split reps Extra work if you want an after WOD Metcon (No Measure) 6 Rounds 10 GHD Sit-Ups 20 AbMat …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (Build to Heavy Set of 3) Metcon Smooth Criminal (AMRAP – Rounds and Reps) AMRAP 15: ADV RX 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165) RX 30 DU 30 Wallballs (20/14) 15 Deadlifts (165/115)
CrossFit Allegiance – CrossFit Who wants to do yoga on the roof for free and then happy hour to follow. May 31st. Limited spots. Register ASAP https://www.google.com/amp/s/www.eventbrite.com/e/yoga-on-the-terrace-tickets-45691184563/amp View Public Whiteboard Weightlifting Back Squat 10 Reps @ 76% 8 Reps @ 81% 6 Reps @ 85% 4 Reps @ 89% 2 Reps @ 94% Rest 2-3 …
CrossFit Allegiance – CrossFit No open gym. Happy Mothers Day! View Public Whiteboard
CrossFit Allegiance – CrossFit Who wants to do yoga on the roof for free and then happy hour to follow May 31st. Limited spots. Register ASAP https://www.google.com/amp/s/www.eventbrite.com/e/yoga-on-the-terrace-tickets-45691184563/amp View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time: 400 M Run 100 Deadlifts (155/105) 400 M Run 80 Hang Cleans (155/105) 400 M Run 60 …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (10×1 climbing) 10 Sets of 1: 6 Seconds Down 1 Second Pause In Bottom Metcon Metcon (AMRAP – Rounds and Reps) ADV RX AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds: 4 Bar MU, 8 Kipping HSPUs, 16 Air Squats RX AMRAP 20: …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 80/60 Calorie Bike 60 T2B 80 sit-ups 100 push-ups Split reps Gymnastics Metcon (No Measure) 21-18-15-12-9: GHD Sit-Ups After each set – :15 Second L-Sit Hold
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