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12/20/18

CrossFit Allegiance – CrossFit Battle of the Lake III sign up link is below. http://www.unbrokenseries.com/battlelake View Public Whiteboard Metcon Round Trip (Time) 6 Rounds, On the 3:00: 20/14 Calorie Row 40 DU 5-5-4-4-3-3 Hang Squat Cleans Climb in weight on the hang squat clean. Score is slowest round. Record weights in comments FITNESS 60 Single […]

12/20/18 Read More »

12/19/18

CrossFit Allegiance – CrossFit View Public Whiteboard Barbell conditioning Metcon (Time) 3 Rounds: 10 Power Cleans 10 Front Squats 10 Push Jerks Round 1: 155/105 Round 2: 135/95 Round 3: 115/80 RX Round 1: 135/95 Round 2: 115/80 Round 3: 95/65 Metcon Play Ball (Time) 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs

12/19/18 Read More »

12/18/18

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) 2 Rounds: 40% of Max Ring MU + 100 DU 30% of Max Ring MU + 100 DU 20% of Max Ring MU Rest 3 Minutes Between Rounds RX Bar MU Fitness: C2B or PU or MU skill work Metcon Metcon (AMRAP –

12/18/18 Read More »

12/17/18

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Snatch Minutes 0-5: Heavy Double Overhead Squat Minutes 5-10: Heavy Double Snatch Balance Minutes 10-15: Moderate: 1 Snatch Pull + 2 High Hang Squat Snatch Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%) Metcon Metcon (Time) 3 Rounds: 15 HSPU 15 DB Snatch (50/35) 15

12/17/18 Read More »

12/14/18

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 1 Front Squat Even Minutes: 3 Back Squats Barbell Loaded at 85% of 1RM Front Squat For Both Lifts Metcon Babs (Time) 3 Rounds: 10 Bar Muscle-ups 20 Kipping Handstand Push-ups 30 GHD Sit-ups 40

12/14/18 Read More »

12/13/18

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: –3 Rounds– 10 Goblet Lunges (24/16kg) 5 Burpees 10 KBS (24/16kg) –3 Rounds– 10 Wallballs (20/14#) (10′) 5 Burpees 10 T2B –3 Rounds– 10 Air Squats 5 Burpees 10 Sit-ups

12/13/18 Read More »

12/12/18

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) 5 Rounds: 1 Minute: 9 Burpee Box Jump Overs (24/20) 1 Minute: 15 DB Front Squats (50’s/35’s) –Rest 1 Minute– 1 Minute: 15/12 Calorie Bike –Rest 1 Minute– 1 Minute: 20 AbMat sit-ups RX DB 35/20#

12/12/18 Read More »

12/11/18

CrossFit Allegiance – CrossFit Reminder: Next CFA Gathering When:  Saturday, December 15th Where:  Brent Miller’s House 4291 HWY 73, Iron Station.  (Right before East Lincoln Middle School) What Time: 3pm We will cover the main dish.  Please bring something to share and your beverages. Also, if you would like to be a part of the gift

12/11/18 Read More »

12/10/18

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Stamina Squating Alternating On the Minute x 12 (6 Rounds): Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell Loaded at 70% of 1RM Front Squat For Both Lifts Metcon Jump Start (Time) 60 DU, 30 DB Snatches (50/35) 60 DU, 30/21 Cal Row 60

12/10/18 Read More »