CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (Build to a heavy set of 5) Warm-up 5 Reps @ 50% 4 Reps @ 60% 3 Reps @ 70% 1 Rep @ 75% 1 Rep @ 80% 1 Rep @ 85% 1 Rep @ 90% … Build to Heavy 5 Metcon Metcon (Time) 7 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 min 1 Round of “Holleyman” 200m Run 2 Rounds of “Holleyman” 200 Meter Run 3 Rounds of “Holleyman” 200 Meter Run 4 Rounds of “Holleyman” 200 Meter Run 5 Rounds of “Holleyman” 200 Meter Run *Continue To Add …
CrossFit Allegiance – CrossFit We need more judges for BOTLIV Saturday February 22nd from 8am – 4pm. Half a Day or a Full day would be great. Please write your name on the Whiteboard by the Kettle bells. Thank you! View Public Whiteboard Weightlifting Front Squat On the Minute x 9: On the 0: 1 …
CrossFit Allegiance – CrossFit Please take the time to review the WODs and sign up for our annual BOTL IV. Everyone can use the motivation and CrossFit Allegiance can also use the Support. We all put a lot of time and effort into this event and so far every year it has been a great …
CrossFit Allegiance – CrossFit Please take the time to review the WODs and sign up for our annual BOTL IV. Everyone can use the motivation and CrossFit Allegiance could also use the Support. We all put a lot of time and effort into this event and so far every year it has been a great …
CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (3 Rounds for reps) Strict Gymnastics Minutes 0-5 AMRAP: 3 Tempo Negative Strict HSPU 5 Strict T2B Minutes 5-10 AMRAP: 1 Wall Walk 1 Gymnastic Complex: 1 Strict C2B 1 Strict Pull-up 1 Kipping Pull-up 1 C2B 1 Bar MU Minutes 10-15 AMRAP: 5 Strict Ring …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat Set 1: 4 Reps @ 86% Set 2: 3 Reps @ 92% Set 3: 1 Reps @ 98% 3 Minutes Rest Set 4: 4 Reps @ 92% Set 5: 3 Reps @ 98% Set 6: 2 Reps @ 104% 3 Minutes Rest Set 7: 4 …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: For Time (30 Minute Cap): 75/45 Calorie Bike 75 Power Snatches (75/55) 75 Thrusters (75/55) 75/45 Calorie Bike 60 Power Snatches (95/65) 60 Thrusters (95/65) 75/45 Calorie Bike 45 Power Snatches (115/85) 45 Thrusters (115/85) 400m Run 30 Power Snatches (135/95) 30 …
CrossFit Allegiance – CrossFit Early bird special price for Battle Of The Lake ends January 11th. Link to sign up is below. http://www.unbrokenseries.com/battle-lake View Public Whiteboard Weightlifting Front Squat On the Minute x 9: On the 0: 1 Front Squat @ 78% On the 1: 1 Front Squat @ 81% On the 2: 1 Front …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 Rounds: 1 Minute GHD or weighted sit-ups 1 Minute Reverse Lunges 1 Minute Row 1 Minute KBS (24/16kg) 1 Minute Rest
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