May 2019

5/20/19

CrossFit Allegiance – CrossFit View Public Whiteboard Emma is a Marine! Weightlifting Back Squat On the 2:00 x 6 Sets: On the 0:00… 3 Reps @ 75% On the 2:00… 1 Rep @ 85% On the 4:00… 3 Reps @ 78% On the 6:00… 1 Rep @ 88% On the 8:00… 3 Reps @ 81% …

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5/18/15

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) In Teams of 3, with a 30:00 Time Cap: 3 Rounds: 400 Meter Team Run 50 Barbell-Facing Burpees 9 Rope Climbs … Directly into… 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks (185/125) 21 …

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5/17/19

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean 6 Sets of 2: 3-Pause Power Clean Each pause lasts 2 seconds: Pause #1 – Knee Level Pause #2 – Jumping Position Pause #3 – Receiving Position Set #1 – 60% Set #2 – 65% Sets #3+4+5+6 – Build to a heavy. Metcon Fight Club …

5/17/19 Read More »

5/16/19

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds: 30 AbMat Sit-ups 200m run 10 Strict Pull-ups 10 T2B 100m farmers carry (24/16kg)

5/15/19

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) Team of 3 Round 1 AMRAP 7 – Max Overhead Squats First 50 Reps – 115/85 Second 50 Reps – 135/95 Time Remaining – 155/105 Rest 3:00 Round 2 AMRAP 7 – Max Bench Presses First 50 Reps – 135/95 Second 50 …

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5/14/19

CrossFit Allegiance – CrossFit Memorial Day is quickly approching. For those of you that have not experienced Murph below is a quick bit of info so you know what to expect. Every Memorial Day we do a hero WOD called Murph. It’s Kind of a Big Memorial Day Deal and means a lot if you …

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5/13/19

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean and Jerk On the Minute x 6: Min #1 – 6 Hang Squat Cleans + 1 Push Jerk Min #2 – 5 Hang Squat Cleans + 2 Push Jerks Min #3 – 4 Hang Squat Cleans + 3 Push Jerks Min #4 – 3 Hang …

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5/11/19

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 7 Rounds 400m Row (one rower) 200m Run (together) 24 T2B

5/10/19

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) ADV RX 2 Rounds: 10 Bar Muscle-Ups 20 Burpees 30 Wallballs (30/20) RX 2 Rounds: 10 C2B 20 Burpees 30 Wallballs (20/14) Fitness 2 Rounds: 10 Pull-ups or RR 20 Burpees 30 Wallballs (14/10) Core work Metcon (No Measure) 4 Rounds 10 Hallow Rocks 10 …

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5/9/19

CrossFit Allegiance – CrossFit Eric and I are heading out of town for a much needed quick weekend getaway.  We are not going to close the gym because we have so many longtime very trustworthy members. So instead of closing from Friday – Sunday we are going to have Open gym for the classes that …

5/9/19 Read More »