CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Weightlifting Power Clean (Climbing) Min 0-2 10 Power Cleans Min 2 – 4 8 Power Cleans Min 4 – 6 6 Power Ceans Min 6 – 8 4 Power Cleans Min 8 – 10 2 Power Cleans It doesn’t have to be touch and go. Add weight …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) Alternating on the minute x 12 (6 Rounds) Minute 1: 6 Back squat Minute 2: 3 Front squat 65% of 1 RM Front Squat Metcon Metcon (Time) 1,000m Run or Row directly into… 5 Rounds: 10 CTB Pull-Ups 30 Air Squats Directly into… 1,000m Run …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3: 60/40 Calorie Bike, 75 Snatches, 75 Thrusters (75/55) 60/40 Calorie Bike, 60 Snatches, 60 Thrusters (95/65) 60/40 Calorie Bike, 45 Snatches, 45 Thrusters (115/80) 60/40 Calorie Bike, 30 Snatches, 30 Thrusters (135/95) 60/40 Calorie Bike, 15 Snatches, 15 Thrusters (155/105)
CrossFit Allegiance – CrossFit Team with the most members at Friday night lights gets extra points. Fiday night lights starts at 5pm. Also, if everyone on your team wears crazy socks your team will get extra points as well. View Public Whiteboard Metcon RX: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell …
CrossFit Allegiance – CrossFit Choose the WOD or goat day but we have no idea what tomorrow’s WOD will be so choose wisely ? View Public Whiteboard Metcon Metcon (20 Rounds for reps) Goat Day On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Goat Day gives you an opportunity to …
CrossFit Allegiance – CrossFit Moving into the third week of the open team Blue has pulled in a total of 129 points and team Red has pulled in a total of 127 points. Both teams got a zero for attendance. We had some awesome PR‘s this week. Blue this week you can thank Jim Tuttle …
CrossFit Allegiance – CrossFit I forgot to mention that you have to sign into WODify on Friday even if you don’t do the open workout that day. This will allow you to go back in and Enter your score. This week it was totally my fault because I forgot to mention it. Moving forward this …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat Set #1 – 5 Reps @ 70% Set #2 – 3 Reps @ 75% Set #3 – 5 Reps @ 70% Set #4 – 3 Reps @ 80% Set #5 – 5 Reps @ 70% Set #6 – 3 Reps @ 85% Metcon Metcon (Time) …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Team of 2 40 Barbell-Facing Burpees 60/40 Cal Row 40 Kipping HSPU 60/40 Cal Row 40 Barbell-Facing Burpee
CrossFit Allegiance – CrossFit 19.2 is underway. Just a few reminders and updates: -Put your score in WODIFY if you want credit for your team. – Perfect attendance gets you 3 points….again only if your score is in WODIFY. -The team with the most members at Friday Night Lights during the theme weeks will get …
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