CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) Partner up 2 Rounds A: bar work 5 high pulls 5 RDLs 5 Cleans 5 front squats 5 Jerks 5 tall Cleans B: 20 mountain climbers 10 soldier walks/leg 10 quad pull toe touch -then switch- Weightlifting Power Clean + Hang Squat Clean + …
CrossFit Allegiance – CrossFit Anyone interested in doing Battle of Mint Hill? If so click on the link below for details. http://www.unbrokenseries.com/minthill View Public Whiteboard Warm-up Metcon (No Measure) 400m run Then partner up for: 3 Rounds Partner A 10 Jumping jacks 10 arm circles 10 KB single arm shoulder press 5/arm 10 Single leg …
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) Partner Warm up Partner A rows while partner B does 5 Air Squats, 5 RDLs, 5 GM, 10 Cherry pickers then Switch 500m Row 300m Row 500m Row Weightlifting Deadlift (Build to a Heavy Set of 5) Metcon Detention (AMRAP – Rounds and Reps) …
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Front Squat Heavy Set at Each, Climbing: 5-4-3-2-1 Complete each set on the 3:00 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 4: 21/15 Calorie Row 21 T2B 21 Front Squats (115/80) rest 4 minutes AMRAP 4: 15/12 Calorie Row 15 T2B 15 Front Squats (135/95) rest …
CrossFit Allegiance – CrossFit Opportunity is missed by most people because it’s dressed in overalls and looks like work. -Thomas Edison View Public Whiteboard Warm-up Metcon (No Measure) Partner up on a rower 3 Rounds EMOM Odd Min – 10/8 Calorie Row Even Min – 10 Sit-ups -Then- Soldier Walks Knee tucks Butt Kicks Hip …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 Rounds 7 Power Cleans (135/95) 7 Burpees 200 Meter Row Each partner does 5 Rounds. Partner A does one round while partner B rests, then switch.
CrossFit Allegiance – CrossFit Happy belated Birthday Marcio! View Public Whiteboard Metcon Metcon (Time) Partner WOD 1 mile run 600 DU 180 Wallballs Run together and split reps in any order you want. Your coaches will tell you what the 1 mile run is. Congrats to Amy for finishing 3rd in Scaled Mid Atlantic region …
CrossFit Allegiance – CrossFit View Public Whiteboard Accessory Work Metcon (No Measure) 1) 3×8 per leg Bulgarian Split Squat (with or without DB at your sides, you choose) 2) 3×8 Seated Dumbbell Press 3) 3×1-8 depending on ability L-sit strict pull-ups Exercises 1&2 can be done on 20″ box jump Metcon Metcon (Time) 3 Rounds …
CrossFit Allegiance – CrossFit View Public Whiteboard Warm-up Metcon (No Measure) 5 laps around the gym 2 rounds :15 right side plank :15 left side plank :15 plank 10 supermans -then- Soldier walks Quad pulls Cherry pickers Butt kicks down and back High knees down and back 5 Worms 10 Lunges 90/90 stretch child’s pose …
CrossFit Allegiance – CrossFit View Public Whiteboard Core work Metcon (No Measure) Not For Time: 3 Rounds 10 Hollow Rocks 10 sit-ups 10 supermans :30 sec plank -then- 3 Rounds 10 GHDS 10 GHD Hip extensions Metcon Metcon (AMRAP – Reps) Partner WOD EMOM x 20 min: 5 Burpees, AMRAP thrusters ADV RX 115/80 RX …
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