Month: January 2019

1/31/19

CrossFit Allegiance – CrossFit On Friday we will do 2 BOTL WODs and the bonus WODs…..”Don’t Let Go” and “Feel the Burn” View Public Whiteboard Metcon Metcon (3 Rounds for reps) 3 Rounds Rotate stations Every 2 minutes A) 20 GHD situps B) 20 Cal Row C) 20 KBS 24/16kg D) 10 single leg Deadlifts …

1/31/19 Read More »

1/30/19

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Distance) On the 2:00 x 5 3 Front Squats + 6 Back Squats + 50′ Handstand Walk Round 1: 55% Round 2: 60% Rounds 3-5: 65% *% of your Front Squat Metcon (AMRAP – Reps) AMRAP 4: Cal Bike INTO….. AMRAP 12: 3 Rounds of “Cindy” …

1/30/19 Read More »

1/29/19

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time 20-15-10-5: T2B Wallballs (20/14) Into… 30 Double DB Lunges (50/35) Into… 5-10-15-20 Sit-Ups Wallballs (20/14) RX DB (35/20#) Metcon Metcon (No Measure) On the 0:00 – 50/35 Cal Row On the 4:00 – 30/24 Cal Row On the 7:00 – 30/24 Cal Row …

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1/28/19

CrossFit Allegiance – CrossFit We are submitting all shirt sizes for BOTL III volunteers today. If you have not emailed us your shirt size please do so now. Also, just a reminder that we will have a meeting here on February 2nd after our Saturday class at 10:45. There is a lot to go over …

1/28/19 Read More »

1/26/19

CrossFit Allegiance – CrossFit Reminder open Gym this Sunday is from 11-1pm View Public Whiteboard Metcon Metcon (Time) 3 person team Cash-In 800m Run 5 Rounds 30 DB Hang Clean (50/35) 30 DB Jerks (50/35) 30 Alternating DB Snatches 30 C2B 9 Devils Press (50/35)

1/25/19

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 400m Run 15 Box Jumps (24/20) 15 Front Squats (135/95) ADV RX as written RX 115/80 Fitness 21/15 Cal Row, Step-ups, 95/65 Weightlifting Squat Clean + Hang Squat Clean + Jerk (Build to 1 RM) Extra work if you want an after WOD …

1/25/19 Read More »

1/24/19

CrossFit Allegiance – CrossFit Open gym this Sunday will be from 11am – 1pm. Reminder that we have our Women’s self defense class this Sunday from 2 – 3:30pm. The class is full. View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 10 T2B 10 Strict Presses (95/65) 30 Walking Lunges …

1/24/19 Read More »

1/23/19

CrossFit Allegiance – CrossFit We still need volunteers for the Battle of the Lake: *We will be having a meeting on Saturday, February 2nd, at 10:30am to review standards and delegate jobs. **If you are unable to attend please let us know and we’ll go over it with you individually. ***Volunteers please let us know …

1/23/19 Read More »

1/22/19

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Jerk (6×3 82% across and off the rack) Metcon Chain Reaction (Time) 3 Rounds: 21/15 Calorie Bike 7 Pull-ups + 7 T2B + 7 C2B Directly Into… 3 Rounds: 9 Cleans (155/105) 9 Push Jerks (155/105) ADV RX as written RX 7 Pull-ups + 7 T2B + …

1/22/19 Read More »

1/21/19

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean (6×3 82% across ) Next two weeks leading up to competition WK 2 Monday Squat Clean 6×3 85% Tuesday Jerk 6×3 85% We 3 Monday Squat Clean 6×3 88% Tuesday 6×3 88% Metcon Double Date (AMRAP – Rounds and Reps) AMRAP 15: 15 Hang Snatches …

1/21/19 Read More »

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