CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (95/65) 15 Bar MU 150/100 Calorie Assault Bike OR Run 1 mile 2 Rounds: 30 Bar Facing Burpees 30 Hang Squat Cleans (115/80) 15 Bar MU 150/100 Calorie Row 2 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 Rounds: 20 Wallballs (20/14) 20 Calorie Row 20 S2OH (75/55) 20 T2B Weightlifting Jerk (6×3 Push or Split Jerk across) Off the Rack
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 Rounds 30 AbMat Sit-ups 200 m Run 10 Alternating DB Snatches (70/50#) RX 50/35 Mobility Metcon (No Measure) 3 min with KB on box Hamstring stretch 3 min hip stretch 3 min glute stretch
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (7×2 across) 7 Sets of 2, Every 90 seconds: 1 Pause (3 seconds in bottom) 1 Regular Front Squat Metcon Satan’s Whiskers (Time) 3 RFT: 10 C2B Pull ups 10 Front Squats, 165/110 – no rack 10 Burpees
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (5×5 climbing TNG) Every 2 minutes x 5 Rounds 40% of Max Kipping Handstand Push-ups OR work on Strict HSPU OR DB Shoulder Press -Then- 5 Deadlifts Build in Weight to a Heavy set of 5. Metcon Fuller Circle (Time) Partner WOD For Time: 100 KBS …
CrossFit Allegiance – CrossFit The self defense class only has 20 spots available. CFA peeps get first dibs. Please sign up on the white board by the desk and pay by this Tuesday. If there are any unpaid spots left I will open it up to non-members on Wednesday. $10 for members $20 for non-members …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3: 4 Rounds 75 weighted sit-ups 60 Cal Row 45 Over the barbell Burpees 30 Snatches 115/80 Adv RX as written RX 95/65
CrossFit Allegiance – CrossFit Women’s Self-Defense Workshop When: Sunday, January 27, 2:00-3:30 PM $10 for members and $20 for non-members. Ladies of CFA — want to get safer, stronger, and discover your power? CFA is partnering with one of our own to host a women’s self-defense seminar at our location. In this seminar, you will …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 2 Push Presses (115/80) 2 T2B 200m Run or Row 4 Push Presses (115/80) 4 T2B 200m Run or Row 6 Push Presses (115/80) 6 T2B 200m Run or Row … Up by 2’s Until Finish Score is rounds …
CrossFit Allegiance – CrossFit View Public Whiteboard Power Clean + Handstand Push-ups On the 90s x 5 Rounds: 33% of Max HSPU 3-3-2-2-1: Power Cleans Metcon Air Walker (AMRAP – Rounds and Reps) AMRAP X 20: 25/18 Cal Row 50 DU 3 Rounds of “The Chief” (135/95) 1 Round of “The Chief”: 3 Power Cleans …
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