May 2019

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (5×5 climbing) Alternating OTM x 10 (5 Rounds) Odd – 5 Weighted Pull-Ups Even – 5 Front Squats *Pull-up weight in notes Metcon Metcon (Time) Partner WOD 5 Rounds: 30/20 Calorie Bike 20 Burpees

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds 40/30 Cal Row 40/30 Cal Bike 200m Run 10 D-ball Squat Cleans 60/40 Split reps, one rower, run together RX 40/30# D-ball

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (Time) ADV RX 12 Sets for Time: 30% of Max Strict HSPU RX DB Strict Press 12×5 (55/35) *Same # or reps just 2 more sets from last week Weightlifting Push Jerk 5 Sets of 2: Pausing Push Jerk 1s Pause in Dip, and Catch -then- …

5/29/19 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD Cash-in 100 Cal Bike -then- 100 AbMat SU, 20 Deadlifts, 200m Farmers Carry 80 AbMat SU, 16 Deadlifts, 200m Farmers Carry 60 AbMat SU, 12 Deadlifts, 200m Farmers Carry 40 AbMat SU, 8 Deadlifts, 200m Farmers Carry 20 AbMat SU, 4 Deadlifts, 200m …

5/28/19 Read More »

CrossFit Allegiance – CrossFit Memorial Day is the holiday set aside to pay tribute to those who died serving in the military. View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy …

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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 42 Hang Snatches, 200m Run 42 OHS, 200m Run 30 Hang Snatches, 200m Run 30 OHS, 200m Run 18 Hang Snatches, 200m Run 18 OHS, 200m Run ADV Rx- 95/65 RX – 75/55

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift 1×5@70% 1×3 @73% 1×3@76% 1×3@79% 1×1@82@ 1×1@85% 1×1@88% 1×1@-X 1×1@-X *After each set, 25′ HS Walk Practice 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

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 150-120-90-60-30: Cal Bike After each set… 150 DU

CrossFit Allegiance – CrossFit Please sign up for Murph. Class times are open for you to sign up. We will have a 8am 8:30am 9:00am classes. Also, we have a list of appetizers/sides for people to bring and share on the chalkboard please sign up if you can. We will provide burgers, chicken, hot dogs, …

5/22/19 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (Time) ADV RX 10 Sets for Time: 30% of Max Strict HSPU RX 10 Sets of 5 DB Strict Press (50/35) Strict Nicole (AMRAP – Reps) 20-Minute AMRAP of: 400m Run Max Rep STRICT Pull-upsScore is total strict Pull-ups Max unbroken PU or Ring row. When …

5/21/19 Read More »