CrossFit Allegiance – CrossFit Happy New Year! We have had a great year with lots of wonderful new members and many loyal long time members that make our community amazing. Thank you for being a part of CrossFit Allegiance. Eric and I are very thankful for each and every one of you. You all contribute …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 4: 100 T2B 400 Meter Run 60 Cleans (175/115) 800 Meter Run 60 Cleans (175/115) 400 Meter Run 100 T2B RX 155/105 Fitness 135/95
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 21 Wallballs (20/14) 18 Alternating DB Snatches (50/35) 15 Burpees Weightlifting Jerk (Climbing) On the Minute x 10: 1 Push Jerk + 1 Split Jerk *Off the rack
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Snatch (5 Sets climbing) 5 Sets, On the 2:00: 1 Hang Squat Snatch + Overhead Squat + 1 Squat Snatch + Overhead Squat Metcon Metcon (Time) Partner WOD: 4 Rounds 40/30 Calorie Row 30 Sit-ups 20 OHS 95/65 50’ Handstand Walk RX 50’ HSW = 6 …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean & Jerk Complex (5 Sets: Hang Squat Clean Push Jerk Hang Squat Clean Split Jerk) (5 sets climbing) Hang Squat Clean Push Jerk Hang Squat Clean Split JerkSet 1: Minute 0 Set 2: Minute 3 Set 3: Minute 6 Set 4: Minute 9 Set 5: Minute …
CrossFit Allegiance – CrossFit We have 3 classes: 8am 9am 10am. Please sign into class. 9am is full. There is not enough equipment and it is not safe to have more than 20 go at a time with this particular WOD. There are 10 spots left at 8 am and 8 spots left at 10am. …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 3 AMRAP 30: 8 Dumbbell Hang Clean and Jerks (50/35) 10 Medicine Ball Squat Jumps (20/14) 100m Run Switch Partners after Partner leaves for their 100m Run. DB Changes Arms After 4 Reps.
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Joker (Time) For Time: 1-2-3-4-5-6-7-8-9-10: T2B 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) ADV RX as written RX DL 185/125 Skill Work Squat Clean + Handstand Walk (Time) 10 Squat Cleans (60%) + 20′ Handstand Walk 8 Squat Cleans (68%) + 40′ Handstand Walk 6 Squat Cleans (75%) + 60′ Handstand …
CrossFit Allegiance – CrossFit Battle of the Lake III sign up link is below. http://www.unbrokenseries.com/battlelake View Public Whiteboard Metcon Round Trip (Time) 6 Rounds, On the 3:00: 20/14 Calorie Row 40 DU 5-5-4-4-3-3 Hang Squat Cleans Climb in weight on the hang squat clean. Score is slowest round. Record weights in comments FITNESS 60 Single …
CrossFit Allegiance – CrossFit View Public Whiteboard Barbell conditioning Metcon (Time) 3 Rounds: 10 Power Cleans 10 Front Squats 10 Push Jerks Round 1: 155/105 Round 2: 135/95 Round 3: 115/80 RX Round 1: 135/95 Round 2: 115/80 Round 3: 95/65 Metcon Play Ball (Time) 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs …
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