CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) In Teams of 2 AMRAP 20: 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats
CrossFit Allegiance – CrossFit 5:30 AM and 6:30 AM classes are cancelled due to the weather. Sorry for the inconvenience. View Public Whiteboard Weightlifting Front Squat On the 1:30 x 7 Sets Set 1 (On the 0:00): 3 Reps @ 77% Set 2 (On the 1:30): 1 Rep @ 82% Set 3 (On the 3:00):
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD Buy-In: 160/112 Cal Bike 5 Rounds: 10 Strict Pull-ups 20 Push-ups 30 Air Squats
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (7 Rounds for reps) On the Minute x 7: Thrusters Minute 1: 75/55 Minute 2: 95/65 Minute 3: 115/85 Minute 4: 115/85 Minute 5: 115/85 Minute 6: 95/65 Minute 7: 75/55 The Thrusters will be completed one single unbroken set at the listed weight Once the
CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (5 Rounds for reps) On the 1:30 x 5 Sets: 1 Set of Strict deficit HSPU (45# plates under hands) RX No deficit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13: Buy-In: 60/45 Calorie Bike Directly Into… 5 Deadlifts (185/135) 15 AbMat Sit-ups 25 DU
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat Set #1 (On the 0:00) – 9 Reps @ 77% Set #2 (On the 2:00)- 7 Reps @ 84% Set #3 (On the 4:00) – 5 Reps @ 91% Set #4 (On the 6:00) – 3 Reps @ 96% Set #5 (On the 8:00) –
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 3 800m Run 30 Lateral Burpees 30 Deadlifts 800m Run 30 Lateral Burpees 30 Deadlifts 400m Run 30 Lateral Burpees 30 Deadlifts 400m Run 30 Lateral Burpees 30 Deadlifts ADV RX 245/165 RX 225/155 Fitness 185/125 Split reps and run together
CrossFit Allegiance – CrossFit Open gym from 5-7pm is cancelled for Valentines Day. We are closing at 5pm. Happy Valentines Day. View Public Whiteboard Weightlifting Front Squat On the 1:30 x 7 Sets: Set 1 (On the 0:00): 3 Reps @ 75% Set 2 (On the 1:30): 1 Rep @ 80% Set 3 (On the
CrossFit Allegiance – CrossFit Unfortunately Olivia N. and Campbell M. are not available to sing the National Anthem Saturday morning February 22nd at 7:55am for BOTLIV. Would anyone else’s child like to sing? If so please let us know. It’s a great start to a great day. Thank you. View Public Whiteboard Metcon Metcon (AMRAP
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Snatch (5×1 climbing) On the 2:00 x 5 Sets: 6 Snatch Grip Deadlifts 3 Hang Power Snatches 6 Overhead Squats 3 Squat Snatch Start at 55-60% of 1RM Snatch and Steadily Build to a Heavy This is for barbell cycling, grip, and stamina • Every 2