CrossFit Allegiance – CrossFit View Public Whiteboard Metcon 1: Metcon (Time) 4 RFT: 25 Cal Row 3 Rope Climbs, 15′ 12 KB 1-arm Snatch, 32/24 (6/side) Front Squat (3×8)
When: July 25th at 10:30am-12:30pm Where: CrossFit Allegiance Cost: $60 As we refine the modern CrossFit approach to human performance the ability to reduce injury, increase longevity, and optimize performance depends on our ability to move well – sustainably. The best athletes are those who are efficient, resilient, and adaptable. This 2-hour Movement & Performance
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift (1RM) Metcon Metcon (Time) 30 Deadlifts for time at 75% DL max today. *OTM 20 Double Unders Scaled 50 singles
Weightlifting Back Squat (3×3) Metcon Bode (Time) 5 RFT: 11 Power Snatches, 95/65 12 HSPU
Wednesday, May 13, 2015 Read More »
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (3×3) Metcon Bode (Time) 5 RFT: 11 Power Snatches, 95/65 12 HSPU
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 2 Rounds of: 800m Run 20 OHS, 115/80 20 GHDSU Rest 1 minute 2 Rounds of: 15 GHDSU 50 Double Unders 10 SDHP, 115/80 Rest 1 minute 2 RFT: 30 Double Unders 10 SDHPU, 115/80 20 Box Jump Overs, 24/20″ Same weight across
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 25 Back Squats – use a rack 25 Cleans 25 Push-ups 25 Deads Men use 185 lbs. Women use 125 lbs.
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD: 5 RFT 200 Meter Run 20 Burpees 20 Deads 185/125 20 Slam balls 30/20 Run together and split the reps
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean (5×3, across) Weightlifting Back Squat (3×3) Metcon Metcon (Time) 4 rounds for time of: 25-calorie row 16 chest-to-bar pull-ups 9 strict handstand push-ups 25 minute time cap!
