October 2018

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 2×4 @ 82% 2×3 @ 87% 2×2 @ 92% Metcon Triple Up (AMRAP – Rounds and Reps) AMRAP x 12 3 Thrusters (95/65) 3 T2B 3 Calorie Row 6 Thrusters (95/65) 6 T2B 6 Calorie Row 9 Thrusters (95/65) 9 T2B 9 Calorie Row …. …

10/19/18 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time: 140/100 Calorie Row 100 AbMat Sit-ups 60 Push-ups 100 AbMat Sit-ups 140/100 Calorie Row Strength Metcon (No Measure) 5 Supersets: 6 Tempo Chest to Bar Pull-Ups 9 Tempo Dumbbell Bench Press *5 second negative/lowering phase. Build to a heavy on the tempo …

10/18/18 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean Build to Heavy 5-Rep Touch and Go Metcon High Roller (Time) 3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55) RX Hang Squat Cleans Gymnastics Metcon (No Measure) Handstand Walk Practice Spend 15:00 of practice

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 1×9 76% 1×9 80% 1×9 84% Metcon Metcon (3 Rounds for reps) AMRAP 3: 9/6 Calorie Bike 9 Power Cleans (115/80) Rest 3 Minutes AMRAP 3: 9/6 Calorie Row 7 Power Cleans (135/95) Rest 3 Minutes AMRAP 3: 100m Run 5 Power Cleans (155/105) RX …

10/16/18 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Jerk (1 Rep max) Metcon Dirty Thirty (Time) 30 Box Jumps (24″/20″) 30 C2B 30 KBS (24/16kg) 30 T2B 30 Push Presses (115/80) 30 Deadlifts (115/80) 30 Wallballs (20/14) 30 Burpees 30 Double-Unders

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time (30 Minute Cap): 1 Mile Run 150/100 Calorie Row 100 Hang Cleans(135/95) 80 Front Squats (135/95) 60 Snatches (135/95) RX 115/65

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 2×4 @ 79% 2×3 @ 84% 2×2 @ 90% Metcon Tread Water (Time) For Time: 2k Row 150 DU 10 Rounds of: 5 C2B 10 Push-ups 15 Air Squats RX 2k Row 200 Singles 10 Rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats Optional …

10/12/18 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: 4 Rounds: 30 Deadlifts (185/125) 20 DB Strict Press 35/20# 400m Run *Split reps and run together* The strict press is with 2 DB together. ADV RX 50/30#OR as a team Row 800m split reps

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) 3 Rounds: Min 1: 12 Wallballs (20/14) -no rest- Min 2: 12 DB Snatches (50/35#) 1 Min Rest Min 3: 20/15 Calorie Bike 1 Min Rest Min 4: 12 GHD sit-ups 1 Min Rest Min 5: 3 Cleans (185/135#) -no rest- RX …

10/10/18 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 1×9 73% 1×9 77% 1×9 81% Metcon Metcon (Time) 800m Run 21 Cleans (155/105) 400m Run 21 Burpee Box Jump Overs (24/20) RX 135/95 Extra Gymnastics Work Metcon (AMRAP – Rounds and Reps) AMRAP x 5: 25 DU, 1 MU 25 DU, 2 MU 25 …

10/9/18 Read More »