CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 24 Clean and Jerks 12 Ring MU 24 Snatches 800m Run —then— 20 Clean and Jerks 12 Ring MU 20 Snatches 400m Run —then— 16 Clean and Jerks 12 Ring MU 16 Snatches 200m Run ADV RX (135/95) RX (115/80) C2B […]
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting 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: 60% Sets 4-6: 64% Sets 7-9: 68% Metcon Metcon (Time) 10 Rounds: Partner WOD 200m Run 6 Back Squats (225/155) 10 Kipping HSPU
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD Cash-In: 100/80 Cal Bike 5 Rounds: 30/24 Cal row 10 Hallow rocks 10 Sit-ups
CrossFit Allegiance – CrossFit CFA Christmas party this Saturday 5pm at Our house. Text 704-778-1408 to RSVP View Public Whiteboard Weightlifting Clean Complex (6 Sets) 1 Tempo Clean Pull 1 Clean PullSets 1-2: 70% Set 3-4: 75% Sets 5-6: 80% 1RM Squat Clean Reset on the ground as needed to maintain quality – these 2
CrossFit Allegiance – CrossFit CFA Holiday party is this Saturday at Eric and Jill’s house. Please text 704-778-1408 to RSVP. -Bring a gift up to $25 to exchange. -Start time 5:00pm -If possible no kids -When you RSVP I will text you our address if you need it. View Public Whiteboard Weightlifting Back Squat Set
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD Cash-in: 60/40 Cal Bike 4 Rounds 20 Front Squats 20 HSPU Into… 4 Rounds 20 Thusters 20 T2B Cash-out: 800m Run Barbell 115/80 Push press in place of HSPU
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD For Time: 1k Row, 2 Rope Climb, 4 Deadlifts 800m Run, 4 Rope Climbs, 8 Deadlifts 1k Row, 6 Rope Climbs, 12 Deadlifts 800m Run, 8 Rope Climbs, 16 Deadlifts 1k Row, 10 Rope Climbs, 20 Deadlifts Barbell: ADV RX 275/185 RX 225/155
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 5 Rounds: 40/30 Cal Row 20 Clean & Jerk (115/85) 20 Lateral Burpees Over Bar 200m Run
CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Power Snatch On the 2:00 x 5 Sets: One – 3 sec Pause in 3 positions + One – 3 position with no pausing 1st Pause (2 Seconds): Just Below Knee Level 2nd Pause (2 Seconds): Jumping Position (Pockets) 3rd Pause (2 Seconds): Catch Position Set 1:
CrossFit Allegiance – CrossFit CFA sweatshirt and Crops are here. You can do $50 Venmo or Cash or we can charge your WODify account. No IOU’s 🙂 View Public Whiteboard Weightlifting Power Clean On the 2:00 x 5 Sets: One – 3 sec Pause in 3 positions + One – 3 position with no pausing