July 2019

CrossFit Allegiance – CrossFit View Public Whiteboard Barbell conditioning Metcon (Time) 5 Rounds 5 Power Cleans (205/125) 5 Bench Press (205/125)

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 800m Run 60 Deadlifts 60 Front Squats 60 Push Jerks 800m Run 50 Deadlifts 50 Front Squats 50 Push Jerks 800m Run 40 Deadlifts 40 Front Squats 40 Push Jerks 800m Run 30 Deadlifts 30 Front Squats 30 Push Jerks 1st Round …

7/20/19 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Snatch On the 2:00 x 7 Sets: 25′ Handstand Walk 3 Ring Muscle-Ups 1 Squat Snatch Start at 70% estimated 1RM, steadily building to a heavy for the day. If you are not handstand walking today, this is a prime opportunity to practice a drill. Below …

7/19/19 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 4 100/80 Cal Bike 60 T2B 60 sit-ups 80/60 Cal bike 60 T2B 60 sit-ups 60/40 Cal bike 60 T2B 60 sit-ups Scaling for T2B is 30 knee ups per person per round

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Beast Builder (53% of 1RM) On the Minute x 7: Min #1 – 7 Hang Squat Cleans + 1 Push Jerk Min #2 – 6 Hang Squat Cleans + 2 Push Jerk Min #3 – 5 Hang Squat Cleans + 3 Push Jerks Min #4 – 4 …

7/17/19 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 2k Row (Time) Max Effort 2k Row Metcon Metcon (Time) For Time, with a 10:00 Time Cap: ADV RX 30 Strict HSPU 30 Kipping HSPU *On the 0:00, and every 2:00 thereafter: 100m Run RX 15 Strict HSPU 30 Kipping HSPU Scaled 30 DB Strict Press 30 …

7/16/19 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – 66% of 3-Rep Back Squat This is an increase of 3% from last week, and as a refresher, this is the same loading …

7/15/19 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Partner Mind Eraser (AMRAP – Rounds and Reps) AMRAP 25: 14 Power Cleans 135/95 14 Burpess 200m Run split reps and run together

CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 2 rounds each: Partner A 100m row slow 100m row moderate 100m sprint Partner B 10 slamballs 10 push-ups 5 slow air squats Switch -then- Barbell work cycle through the complex with the barbell for one full round and then work up to your …

7/12/19 Read More »

CrossFit Allegiance – CrossFit No daycare or kids class all week. Regular schedule next week View Public Whiteboard Warm-up Metcon (No Measure) 2 rounds 5 hallow rocks 5 bridges 10 flutter kicks 10 plank shoulder taps -then- 2 rounds 10 KBS 5 single arm KB strict press/arm -then- 2 rounds butt kicks down and back …

7/11/19 Read More »