February 2019

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat On the 90 Seconds x 6 Sets: Set 1: 3 Reps @ 75% Set 2: 2 Reps @ 80% Set 3: 1 Rep @ 85% Sets 4-5-6: 1 Rep @ 90% After Each Set, Complete 6 Handstand Push-ups Metcon Life Jacket (3 Rounds for reps) …

2/4/19 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 For Time 1 Round: 75 Cal Bike 75 Over the bar burpees 75 Snatches (115/85) 75 Deadlifts (115/85) 150 Calorie Row 225 Sit-ups *One person working at a time ADV RX as written RX Cleans (135/95)

CrossFit Allegiance – CrossFit Reminder that we will hold our volunteer meeting This Saturday around 10:45 after our workout. View Public Whiteboard Metcon Metcon (AMRAP – Reps) 10 minute AMRAP, for reps Adv RX 15 Dumbell Hang Squat Cleans (50/35) 60 Double Unders 15 Dumbell Shoulder to Overhead (50/35) 60 Dumble Unders 15 Dumbell Cleans …

2/1/19 Read More »