CrossFit Allegiance – CrossFit Tune into our local Fox morning news at 8:45am to see our very own Shelly Walsh being interviewed about her amazing alpaca farm. Good luck Shelly. Ways to get points for your team: 1) Attendance: 3 points if your entire team does the OPEN workout between Friday – Monday. ***IF YOU …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) On the Minute x 20 (4 Rounds): Minute 1 – 5 Pausing OHS (115/80) Minute 2 – 15/12 Calorie Row Minute 3 – 5 T2B + 10 Alternating DB Snatches (50/35) Minute 4 – HS Walk Practice Minute 5 – 12/9 Bike …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean Build to a heavy Complex: 1 Power Clean 1 Hang Power Clean Metcon Metcon (2 Rounds for reps) AMRAP x 3 30 DU 5 Power Cleans (155/105) 7 Lateral Burpees Over the Bar Rest 5 Minuets AMRAP x 3 30 DU 5 Power Cleans (155/105) …
CrossFit Allegiance – CrossFit Please make sure everyone enters their score on WODify for 19.1 in their age group and division. We will pick teams based off of this weeks results. You have until tomorrow at our last class to do the open workout. If you are signed up on line don’t wait to enter …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 For Time: 150/100 Cal Bike or 600m run or Cal row 75 Clean and Jerks (115/80) 75 T2B 45 Clean and Jerks (135/95) 45 C2B 30 Clean and Jerks (155/105) 30 Bar MU 150/100 Calorie Bike or 600m run or Cal Row …
CrossFit Allegiance – CrossFit Open workouts with Judges available will be on Friday’s at 6:30am, 8:30am, 9:30am, 12pm and then from 4pm on at Friday night lights. Your second opportunity will be on Monday at 5:30am, 6:30am, 8:30am, 9:30am, 12pm, 4pm – 6:30pm. We will announce the teams at Friday night lights once we have …
CrossFit Allegiance – CrossFit Please let Us know if you are signing up for the open. We need to make teams by tonight. It’s either $20 online or $20 to CFA. In the end the winning team will get the money back to do what they want with it. The point system is as follows: …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean (Squat Clean Climbing) On the Minute x 10: On the 0: 3 Squat Cleans @ 65% On the 1: 2 Squat Cleans @ 70% On the 2: 1 Squat Clean @ 75% On the 3: Rest On the 4: 3 Squat Cleans @ 70% On …
CrossFit Allegiance – CrossFit You can either sign up for the open online or sign up for the open just at CFA for $20. Either way you will be part of a 5 week girls verse boys competition. You have to sign up for one or the other by this Thursday. View Public Whiteboard Weightlifting …
CrossFit Allegiance – CrossFit Sign up for the open before Thursday. You can sign up online for $20 if you want to see your score on a worldwide leaderboard or sign up at CFA for $20 for an in-house competition girls vs boys. Point system will work off of WOD results, Participation results ….losers have …
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