CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Deadlift 1×5@70% 1×3 @73% 1×3@76% 1×3@79% 1×1@82@ 1×1@85% 1×1@88% 1×1@-X 1×1@-X *After each set, 25′ HS Walk Practice Metcon Joker (Time) For Time: 1-2-3-4-5-6-7-8-9-10: T2B 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) ADV RX as written RX DL 185/125
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 3 150-120-90-60-30: Cal Bike After each set… 150 DU
CrossFit Allegiance – CrossFit Please sign up for Murph. Class times are open for you to sign up. We will have a 8am 8:30am 9:00am classes. Also, we have a list of appetizers/sides for people to bring and share on the chalkboard please sign up if you can. We will provide burgers, chicken, hot dogs, …
CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (Time) ADV RX 10 Sets for Time: 30% of Max Strict HSPU RX 10 Sets of 5 DB Strict Press (50/35) Strict Nicole (AMRAP – Reps) 20-Minute AMRAP of: 400m Run Max Rep STRICT Pull-upsScore is total strict Pull-ups Max unbroken PU or Ring row. When …
CrossFit Allegiance – CrossFit View Public Whiteboard Emma is a Marine! Weightlifting Back Squat On the 2:00 x 6 Sets: On the 0:00… 3 Reps @ 75% On the 2:00… 1 Rep @ 85% On the 4:00… 3 Reps @ 78% On the 6:00… 1 Rep @ 88% On the 8:00… 3 Reps @ 81% …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) In Teams of 3, with a 30:00 Time Cap: 3 Rounds: 400 Meter Team Run 50 Barbell-Facing Burpees 9 Rope Climbs … Directly into… 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95) 21 Clean and Jerks (155/105) 21 Clean and Jerks (185/125) 21 …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Clean 6 Sets of 2: 3-Pause Power Clean Each pause lasts 2 seconds: Pause #1 – Knee Level Pause #2 – Jumping Position Pause #3 – Receiving Position Set #1 – 60% Set #2 – 65% Sets #3+4+5+6 – Build to a heavy. Metcon Fight Club …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 4 Rounds: 30 AbMat Sit-ups 200m run 10 Strict Pull-ups 10 T2B 100m farmers carry (24/16kg)
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) Team of 3 Round 1 AMRAP 7 – Max Overhead Squats First 50 Reps – 115/85 Second 50 Reps – 135/95 Time Remaining – 155/105 Rest 3:00 Round 2 AMRAP 7 – Max Bench Presses First 50 Reps – 135/95 Second 50 …
CrossFit Allegiance – CrossFit Memorial Day is quickly approching. For those of you that have not experienced Murph below is a quick bit of info so you know what to expect. Every Memorial Day we do a hero WOD called Murph. It’s Kind of a Big Memorial Day Deal and means a lot if you …
CONTACT INFO
PARTNERS & FRIENDS
PROUDLY BUILT BY
PARTNERS & FRIENDS
PROUDLY BUILT BY