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CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 2 Rounds: 8 Reps @ 74% rest 1 minute 6 Reps @ 79% rest 1 minute 4 Reps @ 84% rest 3 minutes Metcon Metcon (3 Rounds for reps) 3 Rounds: Min 1: – Max Rope Climbs Min 2: – Max GHD sit-ups Min 3: …

3/19/18 Read More »

CrossFit Allegiance – CrossFit Happy Birthday Brent! View Public Whiteboard Metcon Metcon (Time) Teams of 3 AMRAP x 25 min: 2,400m run Directly into… 50 T2B 50 Bar-Facing Burpees 50 Thrusters (95/65) 50 T2B 50 Bar-Facing Burpees 50 Thrusters (115/80) 50 T2B 50 Bar-Facing Burpees 50 Thrusters (135/95) *The 2,400m run will be done relay …

3/17/18 Read More »

CrossFit Allegiance – CrossFit Happy Birthday Stevi! View Public Whiteboard Metcon RX: Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 …

3/16/18 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (10 Rounds for reps) Goat On the Minute x 20 Odd: Movement 1 Even: Movement 2

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) ADV RX EMOM x 20 (4 Rounds): Min 1: 15/12 Calorie Bike Min 2: 7 Deadlifts (225/155) + 7 HSPU Min 3: 15/12 Calorie Row Min 4: 10 C2B Min 5: Rest RX 1st: 15/12 Calorie Bike 2nd: 5 DL (225/155) + …

3/14/18 Read More »

CrossFit Allegiance – CrossFit Happy Birthday Susan! View Public Whiteboard Weightlifting Front Squat Build to Heavy Single 3 seconds pause in bottom Metcon Metcon (Time) 15 T2B 400m run 15 Wallballs (20/14) 400m run 15 T2B 200m run 15 WB 200m run

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 8 Reps @ 70% rest 1 minute 6 Reps @ 75% rest 1 minute 4 Reps @ 80% rest 3 minutes Metcon Metcon (Time) Partner For Time: 42-36-30-24-18-12-6 Calorie Row KBS (24/16kg)

CrossFit Allegiance – CrossFit Open gym ends at 3pm sharp tomorrow. We have a kids birthday party going on at 3:30. Thank you! View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) ADV RX Teams of 3: AMRAP 30: 100/75 Calorie Row 75 Wallballs (20/14) 50 Power Cleans (115/85) RX 50 Power Cleans (75/55)

CrossFit Allegiance – CrossFit Happy Birthday Rhonda, Kevin and Avery! Corn-hole tonight for Friday night Lights. If you have a board and don’t mind bringing it please do. View Public Whiteboard Metcon RX: Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 …

3/9/17 Read More »

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) “Goat Day” On the Minute x 20 Odd – Movement 1 Even – Movement 2