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CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) Team of 3 Round 1 AMRAP 7 – Max Overhead Squats First 50 Reps – 115/85 Second 50 Reps – 135/95 Time Remaining – 155/105 Rest 3:00 Round 2 AMRAP 7 – Max Bench Presses First 50 Reps – 135/95 Second 50 […]

CrossFit Allegiance – CrossFit Memorial Day is quickly approching. For those of you that have not experienced Murph below is a quick bit of info so you know what to expect. Every Memorial Day we do a hero WOD called Murph. It’s Kind of a Big Memorial Day Deal and means a lot if you

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Squat Clean and Jerk On the Minute x 6: Min #1 – 6 Hang Squat Cleans + 1 Push Jerk Min #2 – 5 Hang Squat Cleans + 2 Push Jerks Min #3 – 4 Hang Squat Cleans + 3 Push Jerks Min #4 – 3 Hang

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner WOD 7 Rounds 400m Row (one rower) 200m Run (together) 24 T2B

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (Time) ADV RX 2 Rounds: 10 Bar Muscle-Ups 20 Burpees 30 Wallballs (30/20) RX 2 Rounds: 10 C2B 20 Burpees 30 Wallballs (20/14) Fitness 2 Rounds: 10 Pull-ups or RR 20 Burpees 30 Wallballs (14/10) Core work Metcon (No Measure) 4 Rounds 10 Hallow Rocks 10

CrossFit Allegiance – CrossFit Eric and I are heading out of town for a much needed quick weekend getaway.  We are not going to close the gym because we have so many longtime very trustworthy members. So instead of closing from Friday – Sunday we are going to have Open gym for the classes that

CrossFit Allegiance – CrossFit Eric and I are heading out of town for a much needed quick weekend getaway.  We are not going to close the gym because we have so many longtime very trustworthy members. So instead of closing from Friday – Sunday we are going to have Open gym for the classes that

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Shoulder Press (5-4-3-2-1 Climbing) Metcon Metcon (3 Rounds for reps) R 1 AMRAP 4: 27 Calorie Row, 27 Burpees, 27 C2B Pull-Ups Rest 4:00 R2 AMRAP 4: 21 Calorie Row, 21 Burpees, 21 T2B Rest 4:00 R 3 AMRAP 4: 15 Calorie Row, 15 Burpees, 15 Pull-Ups

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat 4 reps @75% 2 reps @81% 4 reps @75% 2 reps @85% 4 reps @75% 2 reps @89% Metcon Metcon (Time) ADV RX 2 rounds 15 Snatches 115/80 15 Reverse Lunges 15 Kipping HSPU RX 2 rounds 15 Snatches 95/65 15 Reverse Lunges 15 Push

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (3 Rounds for reps) In Teams of 3… In a 7:00 Window: 100/70 Calorie Bike Time Remaining – Max Overhead Squats (95/65) Rest 3:00 In a 6:00 Window: 90/60 Calorie Row Time Remaining – Max Hang Squat Cleans (115/85) Rest 3:00 In a 5:00 Window: 50/30