Uncategorized

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds: 30/24 Calorie Row 60 AbMat Sit-ups Directly Into… 4 Rounds: 400m Run 80 DU Run together split reps

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) 12 Days Of Christmas 2019 1 Squat Clean (155/105) (135/95) (115/65) 2 Hang Cleans (155/105) (135/95) (115/65) 3 Deadlifts (155/105) (135/95) (115/65) 4 Burpees 5 T2B 6 Box Jumps OR Step-ups (24/20″) 7 Hand Release Push-ups 8 Abmat Sit-ups 9 KBS, (32/24kg) (24/16kg) 10 Lunges

CrossFit Allegiance – CrossFit Please make note of the following changes to the class schedule for the holidays. Monday, December 23rd: regularly scheduled classes Tuesday, December 24th: 8:30, 9:00, 9:30 am class only Wednesday December 25th: Closed for Christmas Thursday December 26th: 5:30am, 9:30am, 4:00pm-6pm Open Gym Friday, December 27: regularly scheduled classes Tuesday, December

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner For Time: 800 Meter Run 80 Snatches (95/65) 800 Meter Run 12 Rope Climbs 800 Meter Run 80 Burpee Box Jumps (24/20) Split reps and run together. RX 75/55 and 40 pull-ups in place of 12 Rope climps.

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press 4 x 6 across Rest 2 Minutes Between Sets Metcon Metcon (Time) Partner 5 Rounds: 40/30 Calorie Row 20 Thrusters (135/95) RX 115/85 Fitness 95/65

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) Partner WOD Round 1 for reps AMRAP x 12 Max Cal Bike …..then….. Round 2 for reps AMRAP x 15 10 Burpees 20 Wallballs (20/14) 20 Slamballs (30/20)

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Hang Snatch 5 Sets: 1 Hang Snatch Pull 2 Hang Snatch High Pull 3 Hang Snatches Add weight as you go one full complex is one rep. Metcon Metcon (Time) For Time: 100 Air Squats 50/35 Calorie Row 25 Hang Snatches (135/95) RX 95/65 Fitness 75/55 Extra

CrossFit Allegiance – CrossFit Sign up for BOTL IV and get our early bird discount. Link is below. http://www.unbrokenseries.com/battle-lake View Public Whiteboard Weightlifting Tempo Front Squat On the Minute x 9: 1 Tempo Front Squat Tempo: 3 Seconds Down 3 Seconds Bottom Pause 3 Seconds Stand Sets 1-3: 63% Sets 4-6: 67% Sets 7-9: 71%

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Push Press (4×6 across) Rest 2 Minutes Between Sets *A good place to start is between 90-100% of your 10RM Push Press from last week Metcon Metcon (Time) Partner 3 Rounds 120 Double Unders 50/32 Cal Bike 20 Thrusters (155/105) RX (135/95) Fitness (95/65)

CrossFit Allegiance – CrossFit View Public Whiteboard Gymnastics Metcon (3 Rounds for reps) ADV RX Strict Gymnastics 0-5 5 min AMRAP 3 Deficit Strict HSPU :15 Seconds Hanging L-Sit 5-10 5 min AMRAP 2 Rope Climbs 6 Kipping Deficit HPSU 10-15 5 min AMRAP 3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down) :60