PPLAdmin

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon RX: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts […]

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (No Measure) At low intensity… ** Part A 3:00 Bike (or Ski, Row, or Run): Minutes 1+2 – Light Pace Minute 3 – Fast Pace 3 Rounds: 3 Slow Wall Squats 3 Walkouts 3 Russian Baby Makers ** Part B 3:00 Bike (or Ski, Row, or

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 4 For Time: 2 Rounds 2000m Row 152/100 Cal Bike 32 C2B 60 DB Box Step-Ups (35/20) 32 C2B 152/100 Cal Bike 2000m Row RX pull-ups Scaled Ring rows Partner A & B each Row 500m then move on to each Bike 38/25

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for time) ADV RX On the 0:00… Part #1 50/35 Cal Row 100′ Handstand Walk 50/35 Cal Row On the 15:00….Part #2 21 Deadlifts (185/135) 9 Strict HSPU 15 Deadlifts (225/155) 15 Strict HSPU 9 Deadlifts (275/185) 21 Strict HSPU On the 35:00… Part

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 10-8-6-4-2 Reps Ascending percentages with each: On the 0:00… 10 Reps @ 60% of estimated 1RM On the 3:00…. 8 Reps @ 67% On the 6:00… 6 Reps @ 75% On the 9:00… 4 Reps @ 82% On the 12:00… 2 Reps @ 87% Metcon

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 400m Run 18 Clean &. Jerk (155/105) 400m Run 18 Front Squats (155/105) -then- 2 Rounds for Time: 14 Strict HSPU 18 Wallballs (30/20) 14 Strict HSPU 18 Wallballs (30/20) 14 Strict HSPU 18 Wallballs (30/20) 60/50 Cal Bike or Row

CrossFit Allegiance – CrossFit Tomorrow for our CrossFit Open Competition the info and rules are below. 1) You don’t have to necessarily work out with the neon on especially if you workout at an earlier class. 2) In order to be judged and get voted you have to wear the neon to Friday night lights

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (No Measure) 5:00 Machine: Minutes 1+2 – Light Pace Minutes 3+4 – Light/Moderate Pace Minute 5 – Moderate Pace 2 Rounds: 5 Pausing Overhead Squats (light load) 250m Light Row 5 Thrusters (light load) 15 GHD Sit-Ups or 20 AbMat Sit-Ups 2 Rounds of :30s at

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 6 Rounds 400m Run 10/7 Calorie Row 7 C2B Pull-Ups RX Pull-ups

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 7 Sets of 3 Squats Pause for 1 second at the bottom Set #1 – 50% of 1RM Back Squat Set #2 – 55% Set #3 – 60% Sets #4+5 – 65% Sets #6+7 – 70% Rest 1-2 minutes between sets. Thruster On the 2:00