1. Tell us about yourself. What is a day in your life like? I am 44 years old and was born in Mauldin, SC. I have been married for 19 years and have two kids, Maggie (15) and Ben (13). I work for an insurance broker in downtown Charlotte. When I’m not at work, I […]
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Weightlifting Snatch (EMOMx12:) EMOMx12: Mins 1-3: 1 rep at 75% Mins 4-6: 1 rep at 80% Mins 7-9: 1 rep at 85% Mins 10-12: 1 rep at 80% Note: you will do 3 reps at each % EMOM
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 1: Metcon (Time) Teams of 3: 3 rounds for time of: 100 Front Squats, avg body weight Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 10, alternating after each complete round: 20/15 Cal Row 15 KB Swings (24/16)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Min 0-10 Partner A runs 400m Partner B runs 400m Partner A runs 400m Partner B runs 400m Then one person working at a time get as many slam balls as possible. 30/20 Min 10-20 Repeat on the rower Then one person working
CrossFit Allegiance – Regional Athletes View Public Whiteboard Weightlifting A. 3-rep heavy Overhead Squat B. 2-rep heavy Snatch Balance C. 1-rep heavy High Hang Squat Snatch Save results in extra performance under each lift. Metcon 4: Metcon (AMRAP – Reps) 5 sets of Max Rep Ring Muscle ups in :30, rest as needed between sets
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10min: 50 Double unders 21 Box Jumps, 24/20 15 C2B Pull ups Weightlifting Front Squat (5×5, across)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 5x300m, 1 minute rest between sets Metcon Metcon (Time) EMOMx10 15 sit-ups Log your slowest round
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 1: Black & Blue (Time) “Black & Blue” 5 RFT: 10 Power Cleans, 135/95 10 Burpees Weightlifting Back Squat (4×10 Back Squat, climbing)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 2015 Games Couplet (Time) 15-10-6 reps for time of: Thrusters (165/115) Bar muscle-upsBar MU can be substituted with L1 C2B L2 PU L3 RR Weightlifting Squat Snatch (Work up to a heavy single) A note about what “heavy” means….Heavy is not a max. You should not fail
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 1: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click here Metcon