Month: January 2020

1/31/20

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch Balance On the 1:30 x 4 Sets: 1 Snatch Balance 1 Pausing Overhead Squat Scaling: 1 Tall Clean 1 squat clean pause at the bottom of squat The goal of this complex is to work on balance and positioning in the bottom of our Snatch, which …

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1/30/20

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 21-15-9-15-21: Calorie Bike or Row KBS (24/16kg) Push-ups

1/29/20

CrossFit Allegiance – CrossFit Please text me at 704-778-1408 your shirt size if you are volunteering for Battle Of The Lake IV. The shirts are true to size and should not shrink. I need this today! View Public Whiteboard Body Armor Metcon (No Measure) Alternating On the Minute x 12 (3 Rounds): Minute 1: 8 …

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1/28/20

CrossFit Allegiance – CrossFit Please text me at 704-778-1408 your shirt size if you are volunteering for Battle Of The Lake IV. The shirts are true to size and should not shrink. I need this by tomorrow! View Public Whiteboard Let me know by tomorrow if you want these Wrist Wraps $20 Warm-up Metcon (No …

1/28/20 Read More »

1/27/20

CrossFit Allegiance – CrossFit The Super Bowl is this Sunday. Please remember to bring cash and pay for your box. There are 10 boxes that still need to be filled if you haven’t gotten one yet or if you want more. View Public Whiteboard Weightlifting Clean and Jerk Complex (On the 1:30 x 7 Sets) …

1/27/20 Read More »

1/25/20

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 30: 30 Deadlifts (225/155) 21/15 Cal Bike OR 30/21 Cal Row 30 HSPU

1/24/19

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat (9×1 Climbing) On the 0: 1 Front Squat @ 84% On the 1: 1 Front Squat @ 87% On the 2: 1 Front Squat @ 90% On the 3: 1 Front Squat @ 87% On the 4: 1 Front Squat @ 90% On the 5: …

1/24/19 Read More »

1/23/20

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD Cal Bike 28-24-20-16-12 30 Abmat sit-ups after every round Directly Into… Meter Row 400-500-600-700-800 40 DU after every round

1/22/20

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (10RM) 10RM Re-testing our 10RM Push Press from 12.3.19 •It may be helpful to follow the following sets when building: * 4-6 Sets: 5-6 Reps * 2-3 Attempts: 10RM • Completing several sets of 4-6 reps allows you to gradually build in weight without burning …

1/22/20 Read More »

1/21/20

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 person Team Cash-In 180 GHD sit-ups 4 Rounds: 90/60 Cal Row 60/42 Cal Bike 150m Farmers Carry 32/24kg

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