November 2019

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Cash-In 60/45 Cal Bike —then— 5 Rounds 500m Row 200m Run 12 Burpee Box Jump Overs (24/20) Gymnastics Metcon (No Measure) 3 Rounds 10 wall walks 10 Horizontal Ring rows :10-:20 sec ring dip lockout hold

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Olympic Complex On the 2:00 x 5 Sets: 3 Power Cleans 3 Front Squats 3 Push Jerks Set 1: 60% of 1RM Clean and Jerk Set 2: 65% of 1RM Clean and Jerk Set 3: 70% of 1RM Clean and Jerk Sets 4-5: Build to a Heavy …

11/18/19 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat 6 Sets Set 1: 3@80% Set 2: 1@83% Set 3: 3@80% Set 4: 1@86% Set 5: 3@80% Set 6: 1@89% Rest two minutes between sets Metcon Metcon (2 Rounds for reps) AMRAP 5: 70/50 Calorie Row Max Wallballs (20/14) Rest 5 Minutes AMRAP 5: 50 …

11/4/19 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 200m Run, 42 C2B, 42 Burpees 200m Run, 42 Cal Row 200m Run, 30 C2B, 30 Burpees 200m Run, 30 Cal Row 200m Run, 18 C2B, 18 Burpees 200m Run, 18 Cal Row Split Reps and rune together. RX Pull-ups

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 1: 2019 Halloween WOD 1 (Time) WOD 1 9 Rounds For Time: 12 – 10 – 8 G2OH (25#) 100m Run after every set of G2OH Partner A does 12, Partner B does 10, Partner C does 8. Each partner does 3 rounds for a total of …

11/01/19 Read More »