CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (No Measure) 6 Rounds: 100′ Single DB Farmers Carry 50/35# (100 on the right and 100 on the left) 15 Cal any Machine 20 Second L-Sit or 20 sit-ups
CrossFit Allegiance – CrossFit Join Danny and Jennifer Eckard once again as they celebrate the life and spirit of their daughter Miranda at their Third Annual Carolina Beer Mixer! CrossFit Allegiance will be purchasing several tickets to donate for this cause. Please let us know if you are interested in going. The link is below.
CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) AMRAP 7: 1 Pausing Strict HSPU 1 Strict HSPU 1 Kipping HSPU 1 Pausing Strict Pull-up 1 Strict Pull-up 1 Kipping Pull-up 2 Pausing Strict HSPU 2 Strict HSPU 2 Kipping HSPU 2 Pausing Strict Pull-ups 2 Strict Pull-ups 2 Kipping Pull-ups …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat On the Minute x 10: 1 Pausing “One and One Quarter” Squat Sets 1-2: 50% Sets 3-4: 53% Sets 5-6: 56% Sets 7-8: 59% Sets 9-10: 62% Working a new movement today with the Pausing One and One Quarter Back Squat This movement is designed
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 30 Snatches 10 Ring MU 30 Clean and Jerks 10 Ring MU 30 Thrusters 10 Ring MU Barbell: 135/95 Directly Into… 3 Rounds 100′ Single DB Overhead Walking Lunge (Change Arms at 25′, 6 mats) 30 Weighted Abmat Sit-ups 10 Deadlifts
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat On the 1:30 x 7 Sets Set 1 (On the 0:00): 3 Reps @ 79% Set 2 (On the 1:30): 1 Rep @ 84% Set 3 (On the 3:00): 3 Reps @ 79% Set 4 (On the 4:30): 1 Rep @ 87% Set 5 (On
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 Rounds 3 Person Team 45 Cal Bike 15 Strict Pullups 200m Run 45 Pushups
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Metcon (6 Rounds for weight) On the 1:30 x 6 Sets: Set 1: 11 Deadlifts + 11 Push Jerks Set 2: 11 Deadlifts + 9 Push Jerks Set 3: 11 Deadlifts + 7 Push Jerks Set 4: 11 Deadlifts + 5 Push Jerks Set 5: 11 Deadlifts
CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (Time) For Time: 100 DU, 10 Ring MU 6 80 DU, 8 Ring MU 5 60 DU, 6 Ring MU 4 40 DU, 4 Ring MU 3 20 DU, 2 Ring MU2 RX MU (6,5,4,3,2) *10:00 Time Cap Metcon Metcon (Time) Partner WOD 3 Rounds 10
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat Set 1 (On the 0:00): 9 Reps @ 78% Set 2 (On the 2:00): 7 Reps @ 85% Set 3 (On the 4:00): 5 Reps @ 92% Set 4 (On the 6:00): 3 Reps @ 97% Set 5 (On the 8:00): 1 Rep @ 102%