CrossFit Allegiance – CrossFit Happy birthday Cooper! View Public Whiteboard Metcon RX: CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# …
CrossFit Allegiance – CrossFit Happy Birthday Andy! Our last Friday night lights is approaching. Its been fun. Judges thank you for all of your time and help. Everyone appreciates you! This weeks theme is Spring Break. We just might have some beer pong corn-hole and jello-shots. I hope you can all make it. View Public …
CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for reps) EMOM x 16 Min 1: 14/12 Calorie Row Min 2: 12 SDLHP (95/65) Min 3: 10 C2B Min 4: 8 Burpee Box Jumps (24/20)
CrossFit Allegiance – CrossFit Happy belated Birthday Greg! View Public Whiteboard Weightlifting Front Squat (Heavy Single Pausing) Metcon Metcon (4 Rounds for reps) 4 Rounds, On The 4:00: 18/14 Calorie Row 15 Front Squats (95/65) 12 x Shuttle Sprints (10m) Ex… R1 0-4 R2 4-8 R3 8-12 R4 12-16 each round is worth Men 45 …
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: …
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 …
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 …
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) + …
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
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