November 2019

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD Cash-in: 60/40 Cal Bike 4 Rounds 20 Front Squats 20 HSPU Into… 4 Rounds 20 Thusters 20 T2B Cash-out: 800m Run Barbell 115/80 Push press in place of HSPU

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 1k Row, 2 Rope Climb, 4 Deadlifts 800m Run, 4 Rope Climbs, 8 Deadlifts 1k Row, 6 Rope Climbs, 12 Deadlifts 800m Run, 8 Rope Climbs, 16 Deadlifts 1k Row, 10 Rope Climbs, 20 Deadlifts Barbell: ADV RX 275/185 RX 225/155

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 Rounds: 40/30 Cal Row 20 Clean & Jerk (115/85) 20 Lateral Burpees Over Bar 200m Run

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch On the 2:00 x 5 Sets: One – 3 sec Pause in 3 positions + One – 3 position with no pausing 1st Pause (2 Seconds): Just Below Knee Level 2nd Pause (2 Seconds): Jumping Position (Pockets) 3rd Pause (2 Seconds): Catch Position Set 1: …

11/27/19 Read More »

CrossFit Allegiance – CrossFit CFA sweatshirt and Crops are here. You can do $50 Venmo or Cash or we can charge your WODify account. No IOU’s 🙂 View Public Whiteboard Weightlifting Power Clean On the 2:00 x 5 Sets: One – 3 sec Pause in 3 positions + One – 3 position with no pausing …

11/26/19 Read More »

CrossFit Allegiance – CrossFit Thanksgiving Schedule: Thursday 9:00am ONLY Friday 9:30am ONLY Monday Tuesday Wednesday Saturday regular Schedule View Public Whiteboard Weightlifting Back Squat (1×5) warm-up sets 5 Reps @ 50% 4 Reps @ 60% 3 Reps @ 70% 1 Rep @ 75% 1 Rep @ 80% 1 Rep @ 85% 1 Rep @ 90% …

11/25/19 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 3 Rounds: 800m Row 40/30 Cal Bike then…. 5 Rounds 14 Thrusters (75/55) 14 Pull-ups 14 Burpees

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Tempo Front Squat On the Minute x 9: 1 Tempo Front Squat Tempo: • 5 Seconds Down • 2 Second Pause • Aggressively Stand Sets 1-3: 60% Sets 4-6: 64% Sets 7-9: 68% • Working on strength and positioning • Work through 3 sets of 3 at …

11/22/19 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds: 400m Run or 500m Row 25 AbMat Sit-ups

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Overhead Squat 5 Sets of 1 *10 Second Pause in Bottom Set 1: 50% of 1RM OHS Set 2: 55% Set 3: 60% Sets 4-5: Build to a Heavy *Off the rack *Work on OHS strength and positioning by pausing for a full 10 seconds in the …

11/20/19 Read More »