October 2019

CrossFit Allegiance – CrossFit FYI 6:30 PM class is canceled today. View Public Whiteboard Metcon Metcon (No Measure) 3 Rounds (low intensity): 1:00 Light Row 10 DB Hang Clean and Jerks (light load) 10 Glute Bridges 1:00 Light Bike 3 Walkouts 6 Wall Squats Into 3 Rounds: 2-4 Strict Pull-Ups 8 KBS (light) 12 Air […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) ADV RX On the 2:00 x 5 Sets: 8 OHS (135/95) 4 C2B 2 Bar MU RX On the 2:00 x 5 Sets: 3 C2B 7 OHS (75/55) 3 C2B Pull-Ups 5 Separate Rounds For Time. WODify will total your time over

CrossFit Allegiance – CrossFit Halloween WOD’s were emailed out today. Please put your name on the board if you still need a team. If you want to do the OPEN WOD you are welcome to do the workout anytime on Friday up until 4pm. CFA will be busy with Halloween WODs and team competition from

CrossFit Allegiance – CrossFit View Public Whiteboard Conditioning Metcon (2 Rounds for reps) Alternate EMOM x 10 Minute 1 Work Minute 2 Rest Minute 1 seconds 0-20 Max Power Cleans (115/85) Seconds 20-40 Rest Seconds 40-60 ADV RX Max Ring MU RX Max C2B Track two scores. The first score is total power cleans over

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2, AMRAP 25: 9 Front Squats (115/85) 7 Burpee Box Jump Overs (24″/20″) 5 Bar MU 200m Slamball Run (40/30) Split reps however you want and run together with one slam ball switching at any time.

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon RX: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (No Measure) At low intensity… ** Part A 3:00 Bike (or Ski, Row, or Run): Minutes 1+2 – Light Pace Minute 3 – Fast Pace 3 Rounds: 3 Slow Wall Squats 3 Walkouts 3 Russian Baby Makers ** Part B 3:00 Bike (or Ski, Row, or

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 4 For Time: 2 Rounds 2000m Row 152/100 Cal Bike 32 C2B 60 DB Box Step-Ups (35/20) 32 C2B 152/100 Cal Bike 2000m Row RX pull-ups Scaled Ring rows Partner A & B each Row 500m then move on to each Bike 38/25

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for time) ADV RX On the 0:00… Part #1 50/35 Cal Row 100′ Handstand Walk 50/35 Cal Row On the 15:00….Part #2 21 Deadlifts (185/135) 9 Strict HSPU 15 Deadlifts (225/155) 15 Strict HSPU 9 Deadlifts (275/185) 21 Strict HSPU On the 35:00… Part

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 10-8-6-4-2 Reps Ascending percentages with each: On the 0:00… 10 Reps @ 60% of estimated 1RM On the 3:00…. 8 Reps @ 67% On the 6:00… 6 Reps @ 75% On the 9:00… 4 Reps @ 82% On the 12:00… 2 Reps @ 87% Metcon