CrossFit Allegiance – CrossFit View Public Whiteboard Metcon For those of you that missed a day this week or if you do not need a day off this workout is for you. Metcon (Time) 5 Rounds: 200 Meter Run 12 Calorie Row 21 Wallballs (20/14) Accessory Work For those of you that need a break […]
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean (4×8 unbroken Cleans, climbing ) Metcon Metcon (AMRAP – Reps) Teams of 4 (if there is an odd # make a team of 5) 5 Minutes at Each Station: Prowler Push (90/45) 10m Calorie Row Slam balls 30/20 Wall balls 20/14 (10ft) Farmers Carry 32/24kg 10mEvery
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Sumo Deadlift (work up to a heay set of 3) Metcon Metcon (Time) 3 Rounds: 60 DU 30/20 Cal Row 15 Deadlifts (245/165)
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting With a running clock… (NOTE heavy not 1RM) 1. 5 minutes to work up to a heavy single Front Squat 2. 5 minutes to work up to a heavy single Muscle Snatch 3. 5 minutes to work up to a heavy single OHS 4. 5 minutes to
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon () Masters Qualifier 16.1 (Time) 21-15-9 reps for time of: Row for calories Thrusters Men use 95 lb. Women use 65 lb. Masters Qualifier 16.4 (Time) For time: 55 burpees 34 overhead squats 21 muscle-ups Men use 95 lb. Women use 65 lb. Time Cap: 20 minutes
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Event Masters Qualifier 16.3 (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes of: 55 double-unders 15 chest-to-bar pull-ups 5 hang power cleans Men use 155 lb. Women use 105 lb.
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (3×10, climbing) Metcon Metcon (Time) Team of 3 For time: 3 rounds 100 Wall Balls, 20/14 75 Step Ups (45/35#plate) 60 GHDSU Split Reps
CrossFit Allegiance – CrossFit Happy Birthday 15th Birthday Eli Joy. Enjoy 15 Tripple unders for Eli. View Public Whiteboard Metcon Metcon (Time) Partner WOD: 6x300m Each person gets 6x300m switching every 300m. Rower will end with 3600 meters. Goat Day (AMRAP – Reps) Goat #1 EMOMx10min then Goat #2 EMOMx10min Metcon Metcon (Time) 15 triple
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Jerk (1RM) Metcon Regional 14.4 (Time) “Regional 14.4” 21-15-9-6-3 Strict HSPU Front Squats, 195/125 Bar Facing Burpees
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 50 Clean and Jerks, 135/95 EMOM, complete 5 C2B Metcon Metcon (12 Rounds for reps) EMOMx12: Odd: 3 Bar Muscle ups + 20 Double Unders Even: 15/12 Calorie Row Metcon Metcon (Time) “2013 Legless” 27 Thrusters, 95/65 4 Legless Rope Climbs 21 Thrusters, 95/65 3