Month: December 2019

12/31/19

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 30 Strict HSPU 30 Strict C2B 30-24-18: Row Calories Bike Calories 30 Strict HSPU 30 Strict T2B 30-24-18: Row Calories Bike Calories 30 Strict HSPU 30 Strict Pull-ups 30-24-18: Row Calories Run 200m together after each row, ending in the run …

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12/30/19

CrossFit Allegiance – CrossFit One of our members can’t find their keys since attending class this past Saturday. We have already searched the entire gym. Can everyone please look in their bags and let us know if they find…….Ford F150 key fob with about 15 individual keys on it. Thank you View Public Whiteboard Weightlifting …

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12/28/19

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Perfect Bar (Time) Time (30 Minute Cap): 120 Deadlifts, 600m Run 90 Hang Cleans, 600m Run 60 Push Jerks, 600m Run 150/105 Cal Bike 60 Push Jerks, 600m Run 90 Hang Cleans, 600m Run 120 Deadlifts, 600m Run •600 Meter Runs: 3 x 200 Meter Relay ADV …

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12/27/19

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Overhead Squat 5 X 1 •Tempo: 5 Seconds Down, Stand Fast •After Each Set: 3-5 Bar Muscle-ups •slower tempo on the way down allows us to build better balance, strength, and overall awareness in the movement •reps should be pretty challenging, but weights that allow you to …

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12/26/19

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds: 30/24 Calorie Row 60 AbMat Sit-ups Directly Into… 4 Rounds: 400m Run 80 DU Run together split reps

12 Days of Christmas 2019

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 12 Days Of Christmas 2019 1 Squat Clean (155/105) (135/95) (115/65) 2 Hang Cleans (155/105) (135/95) (115/65) 3 Deadlifts (155/105) (135/95) (115/65) 4 Burpees 5 T2B 6 Box Jumps OR Step-ups (24/20″) 7 Hand Release Push-ups 8 Abmat Sit-ups 9 KBS, (32/24kg) (24/16kg) 10 Lunges …

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12/23/19

CrossFit Allegiance – CrossFit Please make note of the following changes to the class schedule for the holidays. Monday, December 23rd: regularly scheduled classes Tuesday, December 24th: 8:30, 9:00, 9:30 am class only Wednesday December 25th: Closed for Christmas Thursday December 26th: 5:30am, 9:30am, 4:00pm-6pm Open Gym Friday, December 27: regularly scheduled classes Tuesday, December …

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12/21/19

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time: 800 Meter Run 80 Snatches (95/65) 800 Meter Run 12 Rope Climbs 800 Meter Run 80 Burpee Box Jumps (24/20) Split reps and run together. RX 75/55 and 40 pull-ups in place of 12 Rope climps.

12/20/19

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press 4 x 6 across Rest 2 Minutes Between Sets Metcon Metcon (Time) Partner 5 Rounds: 40/30 Calorie Row 20 Thrusters (135/95) RX 115/85 Fitness 95/65

12/19/19

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) Partner WOD Round 1 for reps AMRAP x 12 Max Cal Bike …..then….. Round 2 for reps AMRAP x 15 10 Burpees 20 Wallballs (20/14) 20 Slamballs (30/20)

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